Fasting 6 min read
Ramadan Diet: Suhoor and Iftar Nutrition With Indian Foods
By the Amelior Labs team · October 5, 2026
What is the Ramadan diet in practice? You eat before dawn and after sunset, so the quality of those two meals matters. Good advice is simple and widely shared, but numbers help when your iftar table has haleem, samosa, jalebi and dates on it. This guide combines nutrition advice from the British Nutrition Foundation with calories per portion from Thali's database. It shows what to log, leaves the choices to you, and does not replace advice from your doctor.
What is the Ramadan diet?
During Ramadan, adults who fast eat between sunset and dawn, so there are two main meals instead of three. The British Nutrition Foundation says suhoor should include fluid-rich foods and starchy foods with high fibre or wholegrain varieties, and that iftar should start with plenty of fluids and some natural sugars. It also warns that a lot of deep-fried, creamy and sweet food can lead to weight gain during Ramadan. The aim is steady energy, enough fluid and meals you can actually enjoy with family. Thali's food database includes many dishes that appear on Ramadan tables, which makes logging both meals practical.
Suhoor: foods that last through the day
For suhoor the guidance points to fluid-rich foods, wholegrain or high-fibre starches such as oats, cereals with milk, yogurt and rice-based dishes, and to going easy on salt because it can make you thirstier. Home-style options in Thali's database include the ones below. Treat them as examples to log rather than a prescription, since your own portions may differ. A katori of khichdi with dahi gives you rice and dal, fluid-rich dahi and some protein in a familiar form. Log your own version, because the oil in the tadka and the amount of rice change the total. If your suhoor includes parathas or other fried foods, look up the matching entry so the day is counted honestly.
- Moong dal khichdi, 1 katori (150 g): about 173 kcal, 8.3 g protein
- Dahi, 1 katori (150 g): about 147 kcal, 5.3 g protein
- Raita, 1 katori (150 g): about 72 kcal, 4.2 g protein
- Two phulkas (60 g): about 158 kcal, 5.1 g protein
- Chaas, 1 glass (250 ml): about 88 kcal
Iftar: starting with dates and fluids
The usual advice is to break the fast with plenty of fluids and some natural sugar, such as dates, which the British Nutrition Foundation notes provide natural sugars for energy along with minerals like potassium. In Thali's database, dried dates are recorded at 285 kcal per 100 g under the Sri Lanka food composition table, and this entry has no portion size, so weigh yours or log the grams you eat. After the first dates and water, follow with a balanced meal that includes vegetables, protein and grains. Dates vary in size and variety, so a handful is hard to estimate by eye.
Fried snacks and mithai at the iftar table
Fried snacks and sweets are part of iftar for many families, and they are small portions with a lot of energy. Seeing the numbers before you plate up helps you choose how many to eat. The values below are the portion weights recorded in Thali's database. If your samosa is larger, log it larger. The British Nutrition Foundation suggests limiting fatty and sugary foods, and this is where they hide. Nothing here is off limits. Fried foods are easy to under-count because one piece rarely feels like a portion, so count the pieces you eat and log each one.
- Fried samosa, 1 medium (65 g): about 209 kcal
- Pakora, 2 medium (60 g): about 189 kcal
- Jalebi, 2 pieces (50 g): about 173 kcal
- Gulab jamun, 1 piece (50 g): about 143 kcal
- Kheer, 1 katori (150 g): about 180 kcal
Haleem, chaat and heavier mains
Main dishes at iftar can range from light to very rich. A katori of haleem (a Pakistani entry, 150 g) comes to about 234 kcal with about 15 g of protein and 3 g of fat. A 200 g plate of mixed chaat is about 370 kcal with 12.4 g of protein. Whether that is right for you depends on the rest of your day, so look at the whole table before you decide how much to serve yourself. Log what you actually eat and review it over the week.
Fluids, health conditions and tracking with Thali
The British Nutrition Foundation stresses plenty of fluids and fluid-rich foods such as fruit, vegetables, yogurt, soups and stews. If you have diabetes, Diabetes UK advises speaking to your healthcare team before Ramadan, as fasting can be dangerous for some people. Thali supports Ramadan and Navratri fasting, so you can log suhoor and iftar in katori, roti and cup portions, with calories from its database when a dish is matched. Thali is available on Android now, and iOS is awaiting approval. Your health team can advise you on medicines, fluids and fasting safely.
Frequently asked questions
What is the Ramadan diet?
It means eating mainly at suhoor before dawn and iftar after sunset. The British Nutrition Foundation recommends fluid-rich and high-fibre foods at suhoor, dates and fluids to open the fast, then a balanced meal, while limiting deep-fried and sugary foods.
What should I eat for suhoor?
Fluid-rich foods and high-fibre starches such as oats, yogurt and rice dishes, with less salt, are suggested by the British Nutrition Foundation. For example, a katori of moong dal khichdi is about 173 kcal in Thali's database. Log your own portions, since oil and rice amounts change the total.
How should I break my fast at iftar?
Start with plenty of fluids and some natural sugar, such as dates, then eat a balanced meal with vegetables, protein and grains. The British Nutrition Foundation advises limiting fatty and sugary foods and sugary drinks. Dates are recorded at 285 kcal per 100 g in the database, so weigh a few if you want an exact figure.
Can I fast safely if I have diabetes?
Diabetes UK advises people with diabetes to speak to their diabetes team as early as possible before Ramadan, because fasting can be dangerous for some. Your team can tell you whether it is safe and how to manage it. Diabetes UK says fasting can be dangerous for some people with diabetes, so ask early.
Can I track my food during Ramadan with Thali?
Yes. Thali supports Ramadan and Navratri fasting, and you can log suhoor and iftar in katori, roti and cup portions. Calories come from Thali's verified database, not from AI. It is available on Android now, and iOS is awaiting approval.
