Puttu Calories and Nutrition
1 portion (~120 g) of Puttu contains 216 calories, 3.6g protein, 43.2g carbs and 3.6g fat — a vegan dish in the breakfast category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 portion (~120 g) |
|---|---|---|
| Calories | 180 kcal | 216 kcal |
| Protein | 3 g | 3.6 g |
| Carbs | 36 g | 43.2 g |
| Fat | 3 g | 3.6 g |
| Fiber | 2 g | 2.4 g |
| Sodium | 60 mg | 72 mg |
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How Puttu fits in your diet
A 1 portion (~120 g) of puttu contributes about 11% of a 2,000-kcal daily target and roughly 7% of an average adult's 50 g daily protein floor. Typically made with rice flour, grated coconut, water.
Steamed cylinders of layered rice flour and grated coconut. Kerala breakfast. 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 Puttu?
Puttu has roughly 216 kcal per 1 portion (~120 g) (about 180 kcal per 100 g). Macros: 3.6g protein, 43.2g carbs, 3.6g fat.
Is Puttu good for weight loss?
Moderate. Puttu at 216 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Puttu?
Puttu delivers about 3.6g protein per 1 portion (~120 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Puttu?
Diabetics can eat puttu in controlled portions. The 43.2g of carbs per serving is significant — eat with protein and fibre, and check post-meal glucose.
How does Puttu fit into a balanced Indian meal?
Puttu 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 puttu are sourced from Calculated from typical recipe ingredients. Per-100 g figures scaled to the selected serving above. These figures are unverified estimates based on typical recipes — see banner above.
Updated: 17/5/2026