Paniyaram

Breakfast

Item Rating: 72/100

1 serving (50 grams) contains 120 calories, 4.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		568.7
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		710.9 mg	30%
Total Carbohydrates		94.8 g	34%
	Dietary Fiber	4.7 g	16%
	Sugars	4.7 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		94.8 mg	7%
Iron		2.4 mg	13%
Potassium		237.0 mg	5%

* 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: 127 cal (21.9%)

Protein: 76 cal (13.0%)

Carbs: 379 cal (65.0%)

About Paniyaram

Paniyaram is a traditional South Indian dish made from fermented dosa or idli batter, consisting primarily of rice and lentils (usually urad dal). It is cooked in a special pan with cavities to create small, round dumplings, which can be either sweet or savory. With its origins in Tamil Nadu, it is a popular breakfast or snack item across South India. Nutritionally, paniyaram provides a balanced profile with carbohydrates (40g), protein (8g), fats (6g), and dietary fiber (2g) per serving. It is also a source of calcium (40 mg) and iron (1 mg), making it a wholesome dish suited for energy and essential mineral intake.

Health Benefits

• Rich in carbohydrates (40g), providing a good source of energy for daily activities.
• Contains 8g of protein per serving, aiding in muscle repair and overall growth.
• Provides iron (1 mg), which is essential for oxygen transport in the body and preventing anemia.
• Includes dietary fiber (2g) that supports healthy digestion and satiety.
• Supplies calcium (40 mg) for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains gluten (if non-gluten-free rice is used), lentils (a common legume allergen)

Suitable for: Vegetarian, vegan (if no animal-based fillings are added)

Not suitable for: Gluten-free (if made with non-gluten-free rice), low-carb diets

Selection and Storage

Store batter in an airtight container in the refrigerator for 1-2 days. Cooked paniyaram can be stored in the fridge for up to 24 hours and reheated on a pan or steamer.

Common Questions About Paniyaram Nutrition

Is Paniyaram high in protein?

Paniyaram contains about 8 grams of protein per serving (approximately 6 pieces), which is moderate and primarily sourced from ingredients like lentils or dals in the batter. While not exceptionally high, it can still contribute to your daily protein needs, especially in a vegetarian diet.

Can I eat Paniyaram on a keto diet?

Paniyaram is not suitable for a strict keto diet due to its carbohydrate content, with about 40 grams of carbs per serving. However, a low-carb version could be prepared using almond flour or other keto-friendly ingredients instead of traditional rice and lentil batter.

What are the health benefits and concerns of eating Paniyaram?

Paniyaram provides a good balance of calories, protein, and carbs, making it energy-dense and satisfying. Its fiber content (2 grams per serving) supports digestion. However, people watching their sodium should note the 300mg per serving, and those on low-carb diets need to account for the 40 grams of carbs.

How many Paniyaram should I eat in one serving?

A typical serving size is about 6 pieces, providing 240 calories. For those with moderate activity levels, this can be a balanced portion, but you can adjust based on your dietary needs and meal composition.

How does Paniyaram compare to Idli in terms of nutrition?

Paniyaram and Idli are both made from similar rice and lentil batter, but Paniyaram is often cooked in oil, making it slightly higher in calories and fat (6 grams per serving vs. almost none in steamed Idli). Idli is a better choice if you're avoiding added fats, while Paniyaram provides a slightly crispier texture and richer flavor.

Data Sources & Scientific References