Appam calories
per appam, not per 100 g
The short answer
One appam, weighed
102kcal 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 आणि 2.5 g protein.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 appam entered at 70 g·पुनरावलोकन जुलै 2026
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.
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 appam entered at 70 g·पुनरावलोकन जुलै 2026
From a table row to one appam
- Read the per-100 g row for appam out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 145 kcal आणि 2.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 appam at 70 g (fermented rice and coconut batter, cooked in an appachatti). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 145 × 70 ÷ 100 = 102 kcal per appam. Nothing is rounded up, adjusted or smoothed — two appams are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per appam = per 100 g × serving grams ÷ 100 Appam = 145 kcal × 70 g ÷ 100 = 102 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Appam, entered by the portion
The kitchen ledger: one appam at 70 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| 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 |
स्रोत·ICMR–NIN dietary guidance for Indians + weighed portions·1 appam entered at 70 g·पुनरावलोकन जुलै 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| 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 |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
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.
स्रोत·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·पुनरावलोकन जुलै 2026
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 18th 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.
प्रश्न
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 18th 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.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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