Rava paniyaram

Snack

Item Rating: 70/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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: 107 cal (24.3%)

Protein: 47 cal (10.8%)

Carbs: 285 cal (64.9%)

About Rava paniyaram

Rava Paniyaram is a popular South Indian dish made from semolina (rava), curd, and spices, typically prepared as bite-sized savory fritters. Originating from Tamil Nadu and nearby regions, this dish is a staple in Indian households and is often consumed as breakfast, snacks, or during festive gatherings. Nutritionally, semolina is rich in complex carbohydrates that provide sustained energy, while curd adds protein, calcium, and probiotics. The dish is further enhanced with the addition of vegetables like carrots, onions, or green chilies, contributing fiber and essential vitamins. When cooked with minimal oil, Rava Paniyaram can be a wholesome and low-fat option, balancing macronutrients with flavorful spices.

Health Benefits

• Rich in complex carbohydrates from semolina, providing long-lasting energy and supporting healthy digestion.
• Contains probiotics and calcium from curd, which improve gut health and strengthen bones.
• Vegetables add dietary fiber and vitamins such as vitamin A and vitamin C, promoting better immunity and digestion.

Dietary Considerations

Allergens: Contains gluten (from semolina), dairy (from curd)

Suitable for: Vegetarian diets

Not suitable for: Gluten-free diets, vegan diets

Selection and Storage

Store Rava Paniyaram in an airtight container for up to 2 days in the refrigerator. Reheat in a steamer or on a pan for a fresh taste. For best results, consume immediately after preparation.

Common Questions About Rava paniyaram Nutrition

Is Rava Paniyaram high in protein?

Rava Paniyaram is moderately low in protein, with approximately 5-6 grams of protein per serving (100 grams), depending on the recipe. The primary ingredient, semolina (rava), is not particularly protein-dense, but the inclusion of yogurt in the batter can add some protein content.

Can I eat Rava Paniyaram on a low-carb or keto diet?

Rava Paniyaram is not suitable for a low-carb or keto diet as semolina (rava) is primarily composed of carbohydrates. One serving (100 grams) contains approximately 23-25 grams of carbohydrates, which can exceed the daily allowance on a strict keto diet.

What are the health benefits or concerns of eating Rava Paniyaram?

Rava Paniyaram is low in fat and can be a light, easy-to-digest snack when made with minimal oil. However, it may not be ideal for those with gluten intolerance or celiac disease, as semolina contains gluten. Moderation is key due to its high carbohydrate content.

How many pieces of Rava Paniyaram should I eat in one serving?

A recommended serving size would be 4-6 small Rava Paniyaram pieces, which equates to approximately 150-200 calories depending on the cooking method and ingredients used. Pairing it with a chutney or sambhar can make it a balanced meal.

How does Rava Paniyaram compare to rice-based paniyaram?

Rava Paniyaram is quicker and easier to prepare as the batter does not require fermentation, unlike rice-based paniyaram, which involves soaked and ground rice and lentils. Nutritionally, rava paniyaram has slightly fewer calories but is higher in carbohydrates, as rice-based versions often have more protein and fiber from lentils.

Data Sources & Scientific References