Pappadum

Snack

Item Rating: 71/100

1 serving (25 grams) contains 100 calories, 4.0 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	5 g	25%
	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		40 g	80%
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 (26.2%)

Protein: 160 cal (15.5%)

Carbs: 600 cal (58.3%)

About Pappadum

Pappadum, also known as papad, is a thin, crispy, and disc-shaped food originating from Indian cuisine. Traditionally made using lentil, chickpea, or black gram flour, it is a staple accompaniment to Indian meals and often served with curries or chutneys. Pappadums are typically seasoned with spices and then dried before being fried or roasted. Nutritionally, pappadums are a carbohydrate-rich food with moderate protein content (16g per 100g) and low fiber. They are relatively calorie-dense (400 kcal per 100g) and contain small amounts of calcium (40 mg) and iron (2 mg). However, due to their preparation method, their fat content can increase significantly when fried, making roasting a healthier option.

Health Benefits

• Pappadum is a good source of protein (16g per 100g), which supports muscle growth and repair.
• Contains iron (2 mg per 100g), essential for red blood cell production and preventing anemia.
• Provides calcium (40 mg per 100g), which supports bone health and nerve function.

Dietary Considerations

Allergens: Contains legumes

Suitable for: Vegetarian, vegan, gluten-free (if uncontaminated)

Not suitable for: Low-sodium diet (due to added salt), low-carb diet

Selection and Storage

Store uncooked pappadums in a cool, dry place in an airtight container to maintain crispness and prevent moisture absorption. Cooked pappadums should be consumed fresh for maximum crispiness, but can be stored briefly in an airtight container to avoid staleness.

Common Questions About Pappadum Nutrition

Is pappadum high in protein?

Pappadum contains 16 grams of protein per 100 grams, making it a moderate source of protein compared to other snacks. While it’s not as protein-dense as meat or legumes, it can complement meals with additional protein.

Can I eat pappadum on a keto diet?

Pappadum is not keto-friendly due to its high carbohydrate content, with 60 grams of carbs per 100 grams. It is better suited for diets that allow higher carb intake, such as vegetarian or traditional Indian diets.

What are the health benefits and concerns of pappadum?

Pappadum provides a moderate amount of protein and fiber (4 grams per 100 grams) and is low in sugar. However, it is high in sodium (800 mg per 100 grams) and often fried, which can increase unhealthy fats and calories. Opt for baked versions to mitigate these concerns.

What is the recommended serving size for pappadum?

A typical serving size for pappadum is one piece, weighing around 15-20 grams and providing approximately 60-80 calories. It’s a light side dish best enjoyed in moderation alongside a main meal.

How does pappadum compare to naan or roti?

Pappadum is thinner, crispier, and lower in calories than naan and roti. While pappadum is typically fried or baked, naan is leavened and often contains dairy, making it richer. Roti is an unleavened whole-grain option, offering more fiber but less crunch than pappadum.

Data Sources & Scientific References