1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 1.5 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.8 mg | 1% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 78.9 mg | 1% | |
* 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
Source of Calories
About Aappam
Aappam is a traditional South Indian delicacy, specifically popular in Kerala and Tamil Nadu, made primarily from fermented rice and coconut milk. Known for its soft, spongy center and crisp edges, Aappam is a staple in Indian breakfasts and is often paired with curries or stews. Nutritionally, Aappam is low in calories and fat, offering moderate amounts of carbohydrates and small quantities of protein and fiber. While its calcium content supports bone health, iron levels help in hematological functions. Aappam is also naturally gluten-free and vegetarian, making it a versatile option for diverse diets. However, the coconut milk provides minimal fats, primarily saturated fats, and limited micronutrients aside from calcium and trace elements like iron.
Health Benefits
- Provides quick energy due to its moderate carbohydrate content (16.67g per serving)
- Supports bone health with calcium content (6.67mg per serving)
- Contributes to iron intake for oxygen transport and preventing anemia (0.33mg per serving)
Dietary Considerations
Selection and Storage
Store Aappam batter in an airtight container in the refrigerator for up to 2-3 days. Cooked Aappams are best consumed fresh; refrigerate leftovers for up to 24 hours and reheat on a skillet before serving.
Common Questions About Aappam Nutrition
Is Aappam high in protein?
Aappam is relatively low in protein, with approximately 2 grams of protein per serving (one aappam, weighing about 40 grams). This makes it a light protein source that may need to be paired with other high-protein foods like lentils or curries if you're aiming for a protein-rich meal.
Can I eat Aappam on a keto diet?
Aappam is not suitable for a keto diet due to its high carbohydrate content. One serving contains roughly 16.7 grams of carbs, which exceeds the daily carb allowance for most ketogenic eating plans. It is better suited to a moderate-carb meal.
What are the health benefits or concerns of eating Aappam?
Aappam is a moderate-calorie dish (80 calories per serving) and is low in fat (1 gram per serving). It provides a small amount of fiber (0.67 grams) and is relatively low in sugar. However, its sodium content is 133 mg per serving, which is worth monitoring if you are on a low-sodium diet. Additionally, if paired with nutrient-rich side dishes like vegetable curries, it can form a balanced meal.
What is the recommended serving size for Aappam?
A typical serving size of Aappam is one piece, which contains about 80 calories. For a balanced meal, adults often consume 2-3 Aappams paired with curries or chutneys. Adjust portion sizes based on your dietary goals and the calorie content of the accompanying dishes.
How does Aappam compare to similar foods like dosa or naan?
Compared to dosa, Aappam is slightly thicker and has a spongy, softer texture. Aappam tends to be lighter in calories as it is cooked with minimal oil, unlike naan, which is typically made with butter or ghee and refined flour, resulting in more calories and a denser texture. Nutritionally, Aappam is a better choice for those seeking a lighter or more traditional fermented option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
