Appalam

Snack

Item Rating: 68/100

1 serving (25 grams) contains 100 calories, 2.0 grams of protein, 3.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		1000
% Daily Value*
Total Fat		30 g	38%
	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

Source of Calories

Fat: 270 cal (28.4%)

Protein: 80 cal (8.4%)

Carbs: 600 cal (63.2%)

About Appalam

Appalam, commonly known as papad in some regions, is a thin, crisp, disc-shaped food originating from South India. It is made primarily from lentil flour (such as black gram or urad dal), seasoned with spices, and dried before frying or roasting. Traditionally served as an accompaniment in Indian cuisine, it is enjoyed with rice dishes or as a standalone snack. Nutritionally, appalam is moderately high in calories (400 kcal per 100g), with notable levels of protein (8g) and carbohydrates (60g), along with a small amount of dietary fiber (4g) and fats (12g). It also provides essential minerals such as calcium (40mg) and iron (2mg). However, appalam tends to be high in sodium depending on preparation, making portion size an important consideration for certain individuals.

Health Benefits

• Rich in protein (8g per 100g), which supports muscle repair and growth.
• Contains dietary fiber (4g per 100g), promoting digestive health and aiding in regular bowel movements.
• Provides minerals like iron (2mg per 100g), contributing to oxygen transport and reducing the risk of anemia.

Dietary Considerations

Allergens: Contains lentils (urad dal), gluten (if wheat flour is used in some varieties)

Suitable for: Vegetarian diets, lacto-vegetarian diets

Not suitable for: Gluten-free diets (if mixed with wheat flour), low-sodium diets (due to high sodium content in some varieties)

Selection and Storage

Store appalam in an airtight container in a cool, dry place to prevent exposure to moisture. Fry or roast just before serving for optimal crispness.

Common Questions About Appalam Nutrition

Is Appalam high in protein?

Appalam contains about 8 grams of protein per 100 grams, which is moderate but not particularly high. While it can contribute to your daily protein intake, it is usually consumed in small portions and should not be relied on as a primary protein source.

Can I eat Appalam on a keto diet?

Appalam is not ideal for a keto diet due to its high carbohydrate content, with 60 grams of carbs per 100 grams. Keto diets generally limit daily carb intake to 20-50 grams, making Appalam unsuitable unless consumed in very tiny portions.

What are the health benefits or concerns of eating Appalam?

Appalam is low in sugar and contains 4 grams of fiber per 100 grams, which can aid digestion. However, it is high in sodium (800 mg per 100 grams), which might be a concern for individuals managing blood pressure or sodium intake. It should be eaten in moderation, especially if salted or fried varieties are chosen.

How many Appalams should I eat at one time?

It's recommended to consume 1-2 Appalams as part of a meal, as they are calorie-dense (about 400 calories per 100 grams) and high in sodium. A single piece typically weighs around 10 grams, so moderation is key to avoid overconsumption.

How does Appalam compare to other similar foods like papad?

Appalam is very similar to papad as both are thin, crispy wafer-like foods. Nutritionally, they are comparable, but variations exist depending on ingredients or preparation methods. Frying can significantly increase fat and calorie content, so roasting is a healthier alternative.

Data Sources & Scientific References