Appam calories
per appam, not per 100 g
102 kcal 1 appam — taken as 70 g — has about 102 calories, with 1.8 g protein, 18.9 g carbohydrate and 2.1 g fat. Two come to 203 kcal, three to 305 kcal.
Per 100 g, appam carries 145 kcal and 2.5 g protein.
Serving assumed: 1 appam ≈ 70 g — fermented rice and coconut batter, cooked in an appachatti. Change the portion and every number below changes with it.
Appam calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 70 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 appam | 70 g | 102 kcal | 1.8 g | 18.9 g | 2.1 g | 0.7 g |
| 2 appams | 140 g | 203 kcal | 3.5 g | 37.8 g | 4.2 g | 1.4 g |
| 3 appams | 210 g | 305 kcal | 5.3 g | 56.7 g | 6.3 g | 2.1 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 appam (70 g) |
|---|---|---|
| Energy | 145 kcal | 102 kcal |
| Protein | 2.5 g | 1.8 g |
| Carbohydrate (available) | 27.0 g | 18.9 g |
| Fat | 3.0 g | 2.1 g |
| Dietary fibre | 1.0 g | 0.7 g |
What it takes to burn off 1 appam of appam
Minutes of activity for a 70 kg adult to spend 102 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where appam sits in an Indian plate
Among the 23 south indian entries on this site, appam ranks 17th for protein (2.5 g per 100 g) and 16th for energy density (145 kcal per 100 g). The protein leader in the group is medu vada at 8.0 g.
Protein supplies only 7% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 appam?
About 102 kcal for 1 appam, taken as 70 g (fermented rice and coconut batter, cooked in an appachatti). Two come to roughly 203 kcal and three to 305 kcal. Per 100 g, appam carries 145 kcal.
How much protein is in appam?
2.5 g per 100 g, which works out to 1.8 g in 1 appam. That is 7% of the energy in this food, and ranks 17th of 23 in the south indian group on this site.
Is appam good for weight loss?
At 145 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume fermented rice and coconut batter, cooked in an appachatti. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from south indian, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.