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A round, soft rice-based pancake with a pale golden surface, scattered brown spots and a lightly porous edge, served flat on a plate.

Uppam Calories

Traditional South Indian rice pancake, source of fiber and complex carbohydrates

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

160kcal

GI

65medium

POTASSIUM · 100 G

60mg

FIBER · 100 G

2.2g

Quick answer

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.

Uppam Nutrition Facts

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%

Uppam nutrition facts table · 1 piece (medium) (80 g)

NutrientAmount% DV
Calories128 kcal
Total fat2 g3%
Saturated fat0.4 g2%
Trans fat0 g
Sodium144 mg6%
Total carbohydrate25.6 g9%
Fiber1.8 g6%
Protein2.8 g6%

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.

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How Many Calories in 1 Medium Uppam?

ServingAmountCalories
1 piece (medium)80 g128 kcal
1 piece (extra small)40 g64 kcal
1 piece (small)60 g96 kcal
1 piece (thin)60 g96 kcal
100 g100 g160 kcal
1 piece (thick)100 g160 kcal
1 piece (large)120 g192 kcal
1 piece (extra large)150 g240 kcal
2 piece (double)160 g256 kcal

Calculated from 160 calories per 100 g.

Frequently Asked Questions About Uppam

What is Uppam?

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.

How is Uppam different from uttapam?

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.

Does Uppam batter need to ferment?

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.

What does Uppam taste like?

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.

What is Uppam batter made from?

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.

What do you eat with Uppam?

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.

Can Uppam be made without a special pan?

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.

Is Uppam usually savory or sweet?

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.

How should leftover Uppam be stored and reheated?

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.

Can Uppam be eaten for breakfast?

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.

Uppam Vitamins & Minerals

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

Uppam Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

16.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Uppam

To burn the 128 calories in 1 piece (medium) (80 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Uppam?

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.

How Nutritious Is Uppam?

Nutrient density

Medium

40/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

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.

Is Uppam Processed?

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.

Does Uppam Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Uppam Good For?

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

Uppam Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.56g

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

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120 kcal

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124 kcal

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340 kcal

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Pasta (Boiled)

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Nutrition data compiled from USDA FoodData Central and scientific sources.