Puttu with Kadala Curry
പുട്ടും കടലക്കറിയും(Kerala)புட்டு கடலை கறி · ಪುಟ್ಟು ಕಡಲೆ ಕರಿ
Breakfast · 1 puttu + curry
Nutrition Facts
Per 1 puttu + curry
Calories704 kcal
Protein22g
Carbohydrates105.6g
Sugars6.6g
Fiber17.6g
Fat19.8g
Saturated8.8g
Sodium792mg
Glycemic Index65 (Medium)
Per 100g Reference
320
kcal
10g
protein
48g
carbs
9g
fat
Portion Guide
This serving220g
≈ in cups1.1 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Medium Glycemic Index
GI of 65 has moderate blood sugar impact.
Calorie Dense
320 kcal per 100g is calorie-dense. Watch portion sizes.
Moderate Sodium
360mg sodium per 100g.
High Fiber
8g fiber per 100g is great for digestion.
OKAY IN MODERATION
Why: Watch the calorie dense + moderate sodium
OK use: A few times a week
About This Dish
Steamed rice cake served with spiced black chickpea curry.
Macro Split
Protein 13%Carbs 61%Fat 26%
Category
mainSouth Indian
Real Talk
- →Great protein source for vegetarians. Have it with rice or roti.
- →High in sodium. Drink water and go easy on salt the rest of the day.
Alternatives
- Add a side salad – fiber fills you up
- Balance the meal – include protein and veggies
ELI5
South IndianWhat is this?
A south indian main dish typically eaten with rice or roti.
Serving Size
1 1 puttu + curry (220g) = 704 kcal
≈ 1.1 cups
Macros
Carb-heavy (61%). Provides quick energy.
P: 22gC: 105.6gF: 19.8gFiber: 17.6g
Blood Sugar Impact
Medium GI. Provides steady energy over a couple of hours.
When to Eat
Best had in the morning to fuel your day.
Portion Perspective
A single 1 puttu + curry is a substantial meal by itself.
Things to Note
Medium Glycemic IndexCalorie DenseModerate SodiumHigh Fiber
Best For
breakfast
Watch sodium intake. Balance with fresh vegetables and fruits.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.