Sathumavu puttu

Breakfast

Item Rating: 76/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	7.1 g	25%
	Sugars	2.4 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		176.5 mg	3%

* 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

Source of Calories

Fat: 53 cal (17.6%)

Protein: 37 cal (12.4%)

Carbs: 211 cal (70.0%)

About Sathumavu puttu

Sathumavu Puttu is a traditional South Indian breakfast dish made from Sathumavu, a multi-grain health mix often comprising millets, rice, wheat, roasted pulses, nuts, and seeds. Originating from Indian cuisine, especially Kerala and Tamil Nadu, it is considered a wholesome, nutritious food. Sathumavu Puttu is rich in complex carbohydrates, dietary fiber, protein, and essential vitamins and minerals like iron, magnesium, and B-complex vitamins, making it an excellent breakfast choice for energy and satiety. It is commonly steamed, making it a low-fat preparation suitable for health-conscious diets.

Health Benefits

• Rich in dietary fiber, which supports healthy digestion and helps regulate blood sugar levels.
• Contains iron, which aids in the production of hemoglobin and prevents anemia.
• Packed with complex carbohydrates that provide sustained energy throughout the day.
• Includes magnesium, critical for muscle and nerve function as well as maintaining healthy bones.
• Features B vitamins like B1 and B6, which support brain health and energy metabolism.

Dietary Considerations

Allergens: Contains wheat, nuts, sesame seeds

Suitable for: Vegetarian, low-fat diet, high-fiber diet

Not suitable for: Gluten-free diet, nut-free diet

Selection and Storage

Store Sathumavu powder in an airtight container in a cool, dry place to maintain freshness. Prepare Puttu fresh and consume immediately for the best flavor and nutritional value.

Common Questions About Sathumavu puttu Nutrition

Is Sathumavu Puttu high in protein?

Sathumavu Puttu contains a moderate amount of protein, typically around 7-10 grams per 100 grams, depending on the blend of flours and pulses used. It is often made with multi-grain flour which includes protein-rich ingredients like millets, lentils, wheat, or chickpea flour.

Can I eat Sathumavu Puttu on a keto diet?

Sathumavu Puttu is not suitable for a strict keto diet as it is primarily made from grains and legumes, which are high in carbohydrates. One serving (100 grams) typically contains about 60-70 grams of carbs, making it incompatible with the low-carb requirements of keto.

What are the health benefits of Sathumavu Puttu?

Sathumavu Puttu is highly nutritious, providing a good mix of complex carbohydrates, protein, and dietary fiber. It also contains essential vitamins and minerals like iron, magnesium, and B vitamins depending on the ingredient blend. Its high fiber content supports digestion, while the mix of whole grains and pulses can promote sustained energy release.

What is the recommended serving size for Sathumavu Puttu?

A typical serving of Sathumavu Puttu is around 100-150 grams, which provides approximately 350-450 calories. Pair it with coconut or vegetable curry to enhance the nutritional value while keeping portions balanced if weight management is a concern.

How does Sathumavu Puttu compare with regular rice Puttu?

Sathumavu Puttu is more nutritionally dense compared to regular rice Puttu as it includes a variety of grains, pulses, and millets, offering a higher protein and fiber content. While regular rice Puttu is simpler with a softer texture, Sathumavu Puttu is more filling and has a nutty, earthy flavor owing to its multi-grain composition.

Data Sources & Scientific References