Nutritional Facts of Jowar Uttapam, Calories in Jowar Uttapam

by Tarla Dalal
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How many calories does one Jowar Uttapam have?

One Jowar Uttapam (60 grams) gives 79 calories. Out of which carbohydrates comprise 44 calories, proteins account for 10 calories and remaining calories come from fat which is 23.4 calories. One Jowar provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Jowar Uttapam recipe makes 10 uttapams of 60 grams each.

79 calories for 1 uttapam of Jowar Uttapam, Cholesterol 6.4 mg, Carbohydrates 11g, Protein 2.6g, Fat 2.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Jowar Uttapam

See Jowar Uttapam recipe | instant jowar uttapam | healthy jowar flour pancake with vegetables | jowar chilla | with 25 amazing images.

jowar uttapam is a nutritious and flavorful Indian breakfast dish that can be made quickly. Learn how to make jowar chilla.

Jowar uttapam is a type of uttapam made with jowar flour, also known as sorghum flour. It is a healthier and more nutritious alternative to traditional uttapams, which are made with rice flour. Jowar is a good source of fiber, protein, and iron. It is also gluten-free, making it a good option for people with gluten intolerance.

To make jowar uttapam we will make a batter first. In a large bowl out jowar flour, besan, curd, 1/2 cup water and salt to taste. Mix well. Cover batter and let it rest for 20 minutes. Add onions, tomatoes, carrots, ginger green chilli paste, curry leaves, cumin seeds, and coriander leaves. Add 1/3rd cup water and mix well.

To cook jowar uttapam, heat a non-stick pan and grease it using ½ tsp of oil. Pour a ladleful of the batter and spread in a circular motion to make a 125 mm. (5") diameter thick circle. Cook the uttapams with little oil till they turn golden brown in colour from both the sides.

Serve jowar uttapam immediately with  coconut chutney and sambar .

Main ingredients for Jowar Uttapam

Jowar. Potassium  rich jowar is critical for those with High Blood Pressure as it lessens the impact of sodium. Jowar is safe food for diabetics but to be had in restricted quantities and safe  for those who want to live and eat healthy.

Besan.  In addition to binding the batter, besan also helps to give uttapam a crispy texture. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too.

With only 79 calories per jowar uttapam, Jowar uttapam is a low-calorie food that is ideal for weight loss.

Pro tips for jowar uttapam. 1. Add 1 cup curd (dahi). Yogurt has a tangy flavor that compliments the other flavors in uttapam. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. 2. Add 3/4 cup finely chopped onions. Onions have a sweet and savory flavor that compliments the other flavors in uttapam, such as besan, yogurt, and spices. 3. Add 2 tsp ginger-green chilli paste. Ginger and green chilies have a pungent and spicy flavor that compliments the other flavors in uttapam. The ginger adds a warm and earthy flavor, while the green chilies add a kick of heat.

Is Jowar Uttapam healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Jowar Flour : Jowar flour is a complex carb and will be absorbed slowly in the bloodstream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

 

Can diabetics, heart patients and over weight individuals have  Jowar Uttapam ?

Yes, we suggest diabetics to eat in moderation.  Jowar flour is a complex carb and will be absorbed slowly in the bloodstream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy.

Can  healthy individuals have  Jowar Uttapam ?

Yes.

Jowar Uttapam is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

Serving size is 2 uttpam per person.

  1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 24% of RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 18% of RDA.

 

Serve it with a healthy sambar recipe or coconut chutney. Read which idlis and dosas are healthy?

Coconut Chutney

Coconut chutney

OR

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Value per uttapam% Daily Values
Energy79 cal4%
Protein2.6 g5%
Carbohydrates11 g4%
Fiber1.5 g6%
Fat2.6 g4%
Cholesterol3.2 mg1%
VITAMINS
Vitamin A119.6 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C2.4 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)8.6 mcg4%
MINERALS
Calcium54 mg9%
Iron0.7 mg3%
Magnesium26.1 mg7%
Phosphorus73.3 mg12%
Sodium8 mg0%
Potassium68.1 mg1%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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