Idiyappam

Breakfast

Item Rating: 75/100

1 serving (150 grams) contains 200 calories, 5.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	3.2 g	11%
	Sugars	1.6 g
protein		7.9 g	15%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 28 cal (9.2%)

Protein: 31 cal (10.1%)

Carbs: 254 cal (80.8%)

About Idiyappam

Idiyappam, also known as string hoppers, originates from South Indian and Sri Lankan cuisines. It is a steamed dish made from rice flour, water, and salt, formed into thin vermicelli-like noodles and woven into flat spirals. This dish is traditionally accompanied by curries, chutneys, or coconut-based stews. Nutritionally, a standard 100g serving provides approximately 133 calories, 3.3g of protein, 26.7g of carbohydrates, 1.3g of fat, and 1.3g of fiber. It is low in fats and contains trace amounts of calcium and iron, but it is low in vitamins C and D. Idiyappam is known for being light on the stomach while serving as a good carbohydrate source for energy, making it a preferred breakfast or dinner item in the regions of its origin.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (26.7g per 100g serving).
• Low in fats (1.3g per 100g), making it a heart-healthy option when unaccompanied by heavy or fatty curries.
• Contains fiber (1.3g per 100g), which aids in digestion and supports gut health.

Dietary Considerations

Allergens: Contains None (in its traditional form, but cross-contamination may occur during preparation)

Suitable for: Gluten-free diets (if made with pure rice flour), vegan diets

Not suitable for: Low-carb diets, diets requiring high protein intake

Selection and Storage

Store cooked Idiyappam in an airtight container in the refrigerator for up to 2 days. Reheat by steaming briefly to restore its texture before serving.

Common Questions About Idiyappam Nutrition

Is Idiyappam high in protein?

Idiyappam is not particularly high in protein, as it contains approximately 3.33 grams of protein per 100-gram serving. While it can contribute to your daily protein intake, it's better complemented with protein-rich dishes like lentils or curry to create a balanced meal.

Can I eat Idiyappam on a keto diet?

Idiyappam is not keto-friendly because it is primarily made from rice flour, which is high in carbohydrates. A 100-gram serving contains approximately 26.67 grams of carbs, making it unsuitable for a low-carb or ketogenic diet.

What are the health benefits or concerns of eating Idiyappam?

Idiyappam is low in fat (1.33 grams per 100 grams) and contains a moderate amount of calories (133 per 100 grams), making it a light option when paired with healthy sides. However, its carb content is relatively high, so those with diabetes or on carb-restricted diets should consume it in moderation.

What is the recommended portion size for Idiyappam?

A typical serving of Idiyappam is around 2-3 medium-sized pieces, equivalent to approximately 100-150 grams. This portion provides around 133-200 calories, which fits well into most meal plans when paired with balanced sides like vegetables or lean proteins.

How does Idiyappam compare to other rice-based dishes?

Compared to plain rice, Idiyappam has a similar calorie and carb profile but is lighter and often seen as easier to digest due to its steamed preparation. Unlike dosa or roti, Idiyappam contains no added fat during preparation, making it a healthier choice for those avoiding fried foods.

Data Sources & Scientific References