1 serving (150 grams) contains 200 calories, 4.0 grams of protein, 3.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.9 mg | 1% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 79.4 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 Appam
Appam is a traditional South Indian pancake made from fermented rice batter and coconut milk, popular in Kerala and Tamil Nadu cuisines. Known for its soft, fluffy center and crispy edges, it serves as a staple breakfast or dinner option. This nutrient-dense food is relatively low in calories (133 kcal per serving) and provides carbohydrates (26.7 g), some protein (2.7 g), and low fat (2 g). It also contains small amounts of fiber (1.3 g), calcium, and iron, making it a light yet satiating dish. Appam is typically paired with vegetable stews, coconut-based curries, or lentil dishes, which can enhance its nutrient profile when consumed as part of a balanced meal.
Health Benefits
- Provides sustained energy due to its high carbohydrate content, making it an ideal breakfast option.
- Contains iron (0.67 mg per serving), which supports oxygen transport and reduces the risk of anemia.
- Low in saturated fat and free from cholesterol, contributing to heart health.
- Offers a small amount of dietary fiber (1.3 g), aiding digestion and supporting gut health.
- Calcium (6.67 mg) promotes bone health and proper muscle function.
Dietary Considerations
Selection and Storage
Store fermented batter in the refrigerator for up to 2 days. Cooked appams are best consumed fresh but can be refrigerated in an airtight container for up to 1 day and reheated on a pan.
Common Questions About Appam Nutrition
Is appam high in protein?
Appam is relatively low in protein, containing approximately 2.7 grams of protein per serving (one appam). While it’s not a significant source of protein, it can be paired with high-protein dishes like lentil curry or eggs to create a more balanced meal.
Can I eat appam on a keto diet?
Appam is not suitable for a keto diet due to its high carbohydrate content. With roughly 26.7 grams of carbs per serving, it exceeds the daily carb limits of a standard ketogenic diet, which generally allows only 20-50 grams of carbs per day.
What are the health benefits and concerns of eating appam?
Appam is a good source of energy, thanks to its carbohydrate content, and contains small amounts of fiber (1.3 grams) to support digestion. However, it has a low protein content and a sodium level of 100 mg per piece, making it less ideal for high-protein or low-sodium diets if consumed in excess.
What is the recommended portion size for appam?
A typical serving size is one to two appams, depending on your dietary needs. For someone consuming around 2,000 calories a day, one appam provides 133 calories, and pairing it with protein-rich sides can create a balanced meal.
How does appam compare with dosa in terms of nutrition?
Appam and dosa are both rice-based foods, but dosa tends to have slightly higher protein content due to its lentil component. While appam has around 26.7 grams of carbs per serving, dosa can have slightly fewer carbs depending on the preparation. Dosa is usually thinner and slightly less calorie-dense, but appam has a softer, spongier texture that pairs well with curries.
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.
- Nutritional composition and health benefits of fermented foods: A reviewNational Center for Biotechnology Information (NCBI)This peer-reviewed article discusses the nutritional benefits of fermented foods, including Appam, and its role in promoting gut health.
- USDA FoodData Central: Rice-based fermented food compositionUSDA FoodData CentralUSDA data on rice-based fermented foods, relevant to understanding Appam's nutritional profile and ingredients like rice and coconut milk.
- Fermented Foods: Health Benefits Beyond Basic NutritionJournal of NutritionThis research article examines the health benefits of fermented foods, providing context for Appam's probiotic benefits and nutrient content.
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.
