Nutritional Facts of Puttu, Kerala Homemade Rice Puttu for Breakfast, Calories in Puttu, Kerala Homemade Rice Puttu for Breakfast

by Tarla Dalal
This calorie page has been viewed 45742 times

How many calories does one serving of Puttu have?

One serving of Puttu, gives 305 calories. Out of which carbohydrates comprise 199 calories, proteins account for 20 calories and remaining calories come from fat which is 85 calories. One serving of Puttu, provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Puttu recipe. A timeless culinary treasure from the kitchens of Kerala, Puttu is one of the popular breakfasts you can think of! Made of steamed rice flour and grated coconut, Puttu has a unique taste and texture, which comes from the special container that it is steamed in. 

Traditionally, Puttu was steamed in coconut shells but now stainless steel puttu steamers are readily available in shops. Puttu can be made in a cup shape or cylindrical shape depending on the container used to steam it. 

You just need to make sure that you do not press the flour-mix tightly in the container, but just fill it loosely. If you pack it tightly, there will be no space for air to expand inside the flour and you will end up with hard Puttu. 

Serve the Puttu immediately after preparation, with a sweet or savoury side-dish. It tastes great with just jaggery and bananas, or can be served with Kadala Curry .

Kadala Curry, Kerala Curry for Appam, Puttu and Dosa

Kadala Curry, Kerala Curry for Appam, Puttu and Dosa

Is Puttu healthy?

Not very healthy and lets see who can eat it. Made from rice and grated coconut.

Let's understand the ingredients.

What's good.

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.

What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients, diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Puttu ?

No, as there is too much rice used. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients, diabetics as they affect the blood sugar control levels.

Can healthy individuals have Puttu?

Yes, but have this in restricted quantity due to too much of rice used.

What is a healthier option to Puttu?

A healthy breakfast option to Puttu is to opt for nachni dosaquinoa dosaoats dosa,  4 Flour Dosa recipespinach dosa  or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar recipe or coconut chutney. Read which idlis and dosas are healthy?

4 Flour Dosa

4 Flour Dosa

Puttu is high in

1. Phosphorous : Phosphorous works closely with calcium to build bones.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 305 calories that come from Puttu?

Walking (6 kmph) = 1hr 32 mins

Running (11 kmph) = 31 mins

Cycling (30 kmph) = 41 mins

Swimming (2 kmph) = 52 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy305 cal15%
Protein5.1 g9%
Carbohydrates49.8 g17%
Fiber5.5 g22%
Fat9.5 g14%
Cholesterol0 mg0%
Vitamin A0 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C0.7 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)7.6 mcg4%
Calcium8.2 mg1%
Iron0.8 mg4%
Magnesium61 mg17%
Phosphorus148.8 mg25%
Sodium8.6 mg0%
Potassium124.5 mg3%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Subscribe to the free food mailer

Low Calorie Snacks

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?

 on 30 Sep 18 11:13 PM

Really fentastiç recipe we can learn cooking easily