Popadum

Appetizer

Item Rating: 62/100

1 serving (25 grams) contains 100 calories, 2.0 grams of protein, 3.5 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		1000
% Daily Value*
Total Fat		35 g	44%
	Saturated Fat	10 g	50%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2000 mg	86%
Total Carbohydrates		150 g	54%
	Dietary Fiber	10 g	35%
	Sugars	0 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		5 mg	27%
Potassium		500 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 315 cal (31.7%)

Protein: 80 cal (8.0%)

Carbs: 600 cal (60.3%)

About Popadum

Popadum, also spelled papadum or papad, is a thin, crisp, wafer-like flatbread originating from the Indian subcontinent. It is made from black gram (urad dal) flour, although lentil, chickpea, rice, or potato flours can also be used. Traditionally served as a snack or accompaniment to meals, popadums are commonly paired with chutneys or dips. They are typically sun-dried and fried or roasted before consumption, creating a light, crunchy texture. Nutritionally, popadums are relatively high in carbohydrates (60g per 100g) with moderate amounts of protein (8g) and fiber (4g). They are low in micronutrients like calcium and iron but are calorie-dense (400 kcal per 100g), mainly due to the frying process, which contributes to their fat content (14g). Popadums are a staple in Indian cuisine and have gained popularity globally as a flavorful addition to meals.

Health Benefits

• High in carbohydrates (60g per 100g), providing a quick source of energy.
• Moderate fiber content (4g per 100g) may support digestive health and promote regular bowel movements.
• Contains iron (2mg per 100g), which plays a role in oxygen transportation in the blood and prevents anemia.

Dietary Considerations

Allergens: Contains legumes (e.g., black gram, lentils), potential gluten cross-contamination (if made in mixed facilities)

Suitable for: Vegetarian diets, vegan diets, gluten-free diets (if certified gf)

Not suitable for: Low-carb diets, low-sodium diets (often salted during preparation)

Selection and Storage

Store uncooked popadums in an airtight container in a cool, dry place. Once fried or roasted, consume shortly to retain crispness.

Common Questions About Popadum Nutrition

Is popadum high in protein?

Popadum contains 8 grams of protein per 100 grams, which is moderate compared to other snacks. While it can contribute to your daily protein intake, it is not a particularly high-protein food, making it better suited as part of a balanced diet rather than a primary protein source.

Can I eat popadum on a keto diet?

Popadum is not ideal for a keto diet due to its high carbohydrate content—60 grams per 100 grams. Since keto diets typically limit carbs to 20-50 grams per day, popadum would likely exceed the threshold and is better avoided in keto meal planning.

Are there any health benefits or concerns with eating popadum?

Popadum can be a good addition to meals due to its fiber content, which aids digestion (4 grams per 100 grams). However, it is high in sodium (800 mg per 100 grams), which may be a concern for those monitoring their salt intake. Moderation is key, especially for individuals with hypertension or heart-related conditions.

What is the recommended serving size for popadum?

A typical serving size is one piece, which usually weighs around 15 grams and provides approximately 60 calories, 0.8 grams of protein, and 9 grams of carbs. Consuming 1-2 pieces as a side dish or snack is generally recommended to keep portions reasonable.

How does popadum compare to bread or crackers?

Popadum is lighter and crispier than bread or crackers, making it a lower-calorie alternative per piece. While popadum is higher in carbs and sodium, it typically has zero sugar and slightly more protein than many crackers. It is best enjoyed as an occasional snack or accompaniment rather than a daily staple.

Data Sources & Scientific References