A Dietitian's Guide: How Many Calories Are In 1 Oats Chilla?

October 30, 2025 •

3 min read

The number of calories in a single oats chilla can vary significantly, ranging from approximately 76 kcal for a medium-sized, low-oil version to over 160 kcal for a larger serving with more oil. The exact answer to how many calories are in 1 oats chilla? depends heavily on its recipe and preparation, making it a highly customizable and healthy addition to any diet plan.

Quick Summary

A single oats chilla's calorie count depends on portion size and preparation method. It is a fibrous and protein-rich dish beneficial for weight management. Customizing ingredients and reducing oil can significantly lower its caloric value while preserving its nutritional benefits.

Key Points

Calorie Variation: A medium oats chilla has around 76 kcal, but a larger, more elaborate one can exceed 160 kcal, depending on the recipe.
Influential Factors: The amount of oil or ghee, the addition of other flours like besan, and extra fillings directly impact the final calorie count.
High in Fiber: Oats chilla is rich in fiber, which promotes a feeling of fullness, aids digestion, and can assist with weight management.
Supports Weight Loss: Its fiber and protein content make it a satisfying and healthy breakfast or snack option that helps curb hunger and reduce cravings.
Tips for Lowering Calories: Use a non-stick pan with minimal oil, increase the vegetable content, and be mindful of portion sizes to create a healthier version.
Diabetes Friendly: Oats have a low glycemic index, helping to maintain stable blood sugar levels, which is beneficial for managing diabetes.

Understanding Oats Chilla's Nutritional Profile

Oats chilla, a savory Indian pancake, is a popular choice for a healthy breakfast or snack. It is made primarily from ground oats and often includes other binders like gram flour (besan), along with chopped vegetables and spices. While oats are naturally packed with nutrients, the total caloric content is influenced by a range of factors that health-conscious individuals should consider.

The Variability in Oats Chilla Calories

The calorie content of an oats chilla is not fixed. Sources show significant variation depending on the serving size and specific recipe. A medium-sized piece (around 40g) can be around 76 kcal, while a larger, 100g portion can be approximately 162 kcal. This difference arises from several key factors:

Oil or Ghee: The amount of fat used for cooking is a major determinant of the final calorie count. Using more oil or ghee will increase the calories, while a non-stick pan with minimal or no oil can drastically reduce it.
Added Flours: Many recipes add besan (gram flour) or semolina (suji) for binding and texture. The specific ratio of oats to other flours will impact the macronutrient breakdown and total calories.
Vegetables: While vegetables are low in calories and add nutrients, the overall volume can change the per-piece calorie count.
Optional Fillings: Adding ingredients like grated paneer or cheese can increase the protein and fat content, and consequently, the total calories.

Core Ingredients and Nutritional Breakdown

The foundation of a standard oats chilla provides several health benefits, which is why it is recommended for a balanced diet and weight management.

Typical Ingredients include:

Oats flour (ground rolled or instant oats)
Gram flour (besan)
Water or curd
Finely chopped vegetables (onion, tomato, carrot, capsicum)
Spices (cumin, turmeric, red chili powder)
Herbs (coriander, ginger)
Oil or ghee for cooking

Nutritional Benefits:

High in Fiber: Oats are rich in soluble fiber, especially beta-glucan, which promotes satiety and aids digestion.
Source of Protein: Combining oats with besan increases the protein content, which is crucial for muscle health and keeping you full.
Low Glycemic Index: Oats help regulate blood sugar levels, making them a suitable option for people managing diabetes.
Rich in Micronutrients: The addition of vegetables provides essential vitamins and minerals like iron, zinc, and B vitamins.

Comparison: Oats Chilla vs. Besan Chilla

Both oats chilla and besan chilla are healthy Indian breakfast options. However, they have subtle nutritional differences that might influence your choice, especially if you have specific dietary goals.


Feature	Oats Chilla	Besan Chilla
Primary Ingredient	Ground Oats	Gram Flour (Besan)
Calorie Range	~76-162 kcal per piece	~67-162 kcal per piece
Key Benefit	Higher fiber content, especially soluble fiber	Higher protein content
Digestion	Keeps you full for longer due to high fiber	Lighter and quicker to digest
Blood Sugar	Good for regulating blood sugar with a low glycemic index	Also helps regulate blood sugar
Weight Loss	Satiety from fiber can help reduce cravings	Protein content supports muscle health
Gluten-Free	Naturally gluten-free, but check for cross-contamination	Naturally gluten-free

Practical Tips for Lowering Calories

For those aiming to reduce their caloric intake, several simple adjustments can make a big difference without sacrificing flavor.

Reduce Cooking Fat: Use a high-quality non-stick pan and brush on a minimal amount of oil or ghee. You can even make an oil-free version.
Increase Vegetables: Fill your chilla with more low-calorie vegetables like grated carrots, onions, spinach, and bell peppers. This increases the volume and fiber, boosting satiety.
Adjust Bindings: While besan adds protein, you can experiment with reducing the quantity and relying more on the oats for the batter, or using alternatives like yogurt.
Manage Portion Size: Be mindful of the size of your chilla. Opt for a smaller portion to keep calorie counts in check.
Serve with Healthy Accompaniments: Pair your chilla with a low-calorie green chutney or plain curd instead of heavy sauces or rich fillings.

Conclusion: A Smart and Versatile Meal Choice

Knowing how many calories are in 1 oats chilla? is the first step towards making an informed dietary choice. As we've seen, the calorie count is not static but a variable that can be controlled through mindful ingredient selection and preparation. The high fiber, good protein, and essential nutrients make oats chilla an excellent, versatile meal for weight management, diabetes control, and overall health. By making simple tweaks to the recipe, you can enjoy this delicious and filling dish while staying on track with your nutritional goals.

For more delicious and healthy meal ideas, explore this collection of 30 oats recipes from Swasthi's Recipes.

Frequently Asked Questions

Yes, oats chilla is an excellent option for weight loss due to its high fiber content, which helps you feel full for longer, reducing overall calorie intake.

You can reduce the calories by using a minimal amount of oil or ghee, or making an oil-free version. Adding more low-calorie vegetables also increases volume and satiety without adding many calories.

Yes, you can use instant oats. Many recipes suggest grinding the instant or rolled oats into a coarse flour to create the batter.

The calories can be similar, but oats chilla typically has more fiber, while besan chilla may have slightly more protein. Both are good choices depending on your nutritional goals.

An oats chilla does contain a moderate amount of protein, especially when combined with gram flour. The protein content helps with satiety and muscle health.

Oats are naturally gluten-free, but cross-contamination can occur. If you require a strict gluten-free diet, ensure you use oats that are certified gluten-free.

For a fluffier chilla, some recipes suggest adding a small amount of leavening agents like baking powder or baking soda to the batter.