Appam Calories and Nutrition
Also known as: Palappam
1 appam (~70 g) of Appam contains 158 calories, 2.7g protein, 33g carbs and 2g fat — a vegetarian dish in the breakfast category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 appam (~70 g) |
|---|---|---|
| Calories | 225 kcal | 157.5 kcal |
| Protein | 3.8 g | 2.7 g |
| Carbs | 47.2 g | 33 g |
| Fat | 2.8 g | 2 g |
| Fiber | 25 g | 17.5 g |
| Sugar | 0.9 g | 0.6 g |
| Sodium | 2300 mg | 1610 mg |
| Saturated fat | 0 g | 0 g |
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How Appam fits in your diet
A 1 appam (~70 g) of appam contributes about 8% of a 2,000-kcal daily target and roughly 5% of an average adult's 50 g daily protein floor. Typically made with rice, coconut milk, yeast, sugar.
Crispy-lacy edges with a soft fluffy centre — Kerala rice-coconut hopper. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: kerala.
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Frequently asked questions
How many calories are in Appam?
Appam has roughly 119 kcal per 1 appam (~70 g) (about 170 kcal per 100 g). Macros: 2.1g protein, 21g carbs, 2.8g fat.
Is Appam good for weight loss?
Moderate. Appam at 119 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Appam?
Appam delivers about 2.1g protein per 1 appam (~70 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Appam?
Yes, appam is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Appam fit into a balanced Indian meal?
Appam sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for appam are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026