Popadoms

Appetizer

Item Rating: 69/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 4.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		960
% Daily Value*
Total Fat		32.0 g	41%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1600.0 mg	69%
Total Carbohydrates		144 g	52%
	Dietary Fiber	8.0 g	28%
	Sugars	0 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		400.0 mg	8%

* 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

🥩 High protein

Source of Calories

Fat: 288 cal (31.0%)

Protein: 64 cal (6.9%)

Carbs: 576 cal (62.1%)

About Popadoms

Popadoms, also spelled papadums, are thin, crispy flatbreads originating from the Indian subcontinent and are a staple in Indian cuisine. They are traditionally made from lentil, chickpea, or black gram flour mixed with seasonings and rolled into thin discs before being sun-dried and fried or roasted. Nutritionally, popadoms provide approximately 400 calories per 100g, with a macronutrient breakdown of 6.7g protein, 60g carbohydrates, and 13.3g fat. They are low in fiber (3.3g per 100g) and contain trace amounts of calcium (33.3mg) and iron (1.67mg), making them a light, savory accompaniment to meals rather than a standalone nutrient source.

Health Benefits

• Rich in protein (6.7g per 100g), making it a supplementary source of plant-based protein when consumed in moderation.
• Contains iron (1.67mg per 100g), which supports red blood cell production and helps prevent anemia.
• Provides small amounts of dietary fiber (3.3g per 100g), aiding in digestive health and improving gut motility.

Dietary Considerations

Allergens: Contains gluten (if made with wheat flour), legumes (like lentils or chickpeas)

Suitable for: Vegetarian, vegan (if cooked without animal fats), gluten-free (if made from legume flour with no additives)

Not suitable for: People with celiac disease or gluten intolerance (if additives or wheat flour are present), individuals allergic to legumes

Selection and Storage

Store uncooked popadoms in a cool, dry place away from moisture. Once cooked, keep them in an airtight container for 2-3 days to maintain crispness.

Common Questions About Popadoms Nutrition

Are popadoms high in calories?

Popadoms are relatively calorie-dense, with around 400 calories per 100 grams. Most of the calories come from carbohydrates and fat. A single serving (approximately 10-15 grams or 1 popadom) contains about 40-60 calories, making it a lighter option if consumed in moderation.

Can I eat popadoms on a keto diet?

Popadoms are not ideal for a keto diet due to their high carbohydrate content, with 60 grams of carbs per 100 grams. Even a single popadom would contribute around 6-9 grams of carbs, which may take up a significant portion of your daily carb allowance on keto.

Are popadoms vegan and vegetarian friendly?

Yes, popadoms are typically vegan and vegetarian friendly as they are primarily made from lentil flour (or chickpea flour), water, and spices. However, some store-bought versions may include added ingredients or be cooked in non-vegan oils, so checking the label is recommended.

How many popadoms should I eat in one serving?

A typical serving size is one or two popadoms, which equates to about 10-30 grams. This would provide 40-120 calories. Eating more might increase your intake of sodium and fat, so it's best to pair popadoms with a healthy meal in moderation.

How do popadoms compare to naan bread?

Compared to naan bread, popadoms are lower in calories and fat but higher in sodium. For instance, 100 grams of popadoms provide 400 calories and 13 grams of fat, while naan can provide around 300 calories and up to 15 grams of fat depending on the recipe. Popadoms are crispier and serve as a lighter accompaniment, while naan is denser and more filling.

Data Sources & Scientific References