Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Traditional South Indian rice pancake, source of fiber and complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Uppam (80 g) has 128 calories. That works out to 160 calories per 100 g. It contains 25.6 g of carbs, 2.8 g of protein, 2 g of fat and 1.8 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 80 g
128
KCAL / 80G
Carbs
25.6g
· 9% DV
Protein
2.8g
· 6% DV
Fat
2g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 9% · Fat 13%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 1.8 g | 6% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 128 kcal |
| 1 piece (extra small) | 40 g | 64 kcal |
| 1 piece (small) | 60 g | 96 kcal |
| 1 piece (thin) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (thick) | 100 g | 160 kcal |
| 1 piece (large) | 120 g | 192 kcal |
| 1 piece (extra large) | 150 g | 240 kcal |
| 2 piece (double) | 160 g | 256 kcal |
Calculated from 160 calories per 100 g.
Uppam is a traditional South Indian pancake made from a rice-based batter. Recipes vary by region and household, so the finished pancake may be plain or include additions such as coconut, spices, or vegetables.
Uppam and uttapam are not always the same dish. Uttapam is commonly a thick pancake topped with ingredients such as onions or tomatoes, while Uppam recipes vary and may be made without those toppings.
Often, yes: traditional Uppam batter is fermented before cooking. Fermentation gives it a mild tang and can make the pancake softer; some quick versions skip this step or use a different leavening method.
Uppam usually has a mild rice flavor and a soft texture, with a slight tang if its batter is fermented. Coconut, spices, and any added vegetables can noticeably change the taste.
Rice is the defining ingredient in Uppam batter. Depending on the recipe, it may also include lentils, coconut, salt, or seasonings, so ingredient combinations are not identical across South Indian regions.
Uppam is often served with coconut chutney, other chutneys, or a savory curry. These accompaniments add moisture and stronger flavors to the mild pancake; the choice depends on the recipe and meal.
Yes, you can cook Uppam in a regular nonstick or well-seasoned skillet if you do not have its traditional pan. The shape may be flatter, but the rice-based batter can still cook into a pancake.
Uppam is most commonly savory, though recipes differ and some can be made with sweeter additions. Check the preparation style rather than assuming every dish called Uppam has the same flavor.
Refrigerate leftover Uppam in a covered container once it has cooled, rather than leaving it out for an extended time. Reheat it in a skillet until hot; this helps restore its surface texture.
Yes, Uppam can be served for breakfast, often with chutney or another savory accompaniment. Its mild flavor also makes it easy to pair with vegetables or a protein-containing side for a more substantial meal.
Vitamins
B1
0.06mg · 5% DV
B6
0.06mg · 4% DV
B3
0.56mg · 4% DV
B5
0.16mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.16mg · 7% DV
Sodium
144mg · 6% DV
Phosphorus
32mg · 5% DV
Potassium ⭐
48mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 128 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Uppam is a traditional South Indian rice pancake, generally made from rice batter that is fermented; recipes vary, and some include other grains or lentils. It cooks up tender inside with a lightly browned exterior, and has a mild, sometimes gently tangy flavour.
In South India it is commonly eaten for breakfast or as a light meal, often with coconut chutney, sambar or curry. Elsewhere, it works well as a savoury breakfast or a simple lunch, with vegetables and a dipping sauce. It is mainly a source of carbohydrates, with some fibre; pair it with vegetables or a protein-rich side for a more balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.4g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.