Breakfast and tiffin
Calories in Puttu
One puttu has about 344 kcal, with 5.3 g of protein, 49.7 g of carbohydrate and 13.1 g of fat. The figure is from the Indian Nutrient Databank and describes one of 2 portions steamed from 120 g of puttu flour layered with 40 g of coconut, so 60 g of flour and 20 g of coconut each.
Nutrition in 1 puttu
| Nutrient | 1 puttu | 2 puttus |
|---|---|---|
| Energy | 344 kcal | 688 kcal |
| Protein | 5.3 g | 10.6 g |
| Carbohydrate (available) | 49.7 g | 99.4 g |
| Total fat | 13.1 g | 26.2 g |
| Dietary fibre | 3.2 g | 6.4 g |
| Sugars | 1.4 g | 2.8 g |
Of this energy, about 59% comes from carbohydrate, 35% from fat and 6% from protein.
1 puttu is about 16% of the daily energy requirement of a sedentary adult man and 21% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The recipe steams 120 g of puttu flour, which is coarsely ground rice, in layers with 40 g of grated coconut, and counts the result as 2 portions. The source does not say how long the cylinder is, so one puttu here means one of those two portions: 60 g of flour and 20 g of coconut. That is a substantial helping, close to a full breakfast for one person. A short piece cut from a longer cylinder, or a puttu steamed in a small coconut-shell mould, may hold less flour than this, and a larger one more.
Carbohydrate supplies 59% of the energy, fat 35% and protein 6%. Puttu is steamed and uses no oil at all, so nearly all of that fat comes from the coconut, and coconut fat is mostly of the saturated kind. The rice flour supplies the starch. Protein is low at 5.3 g because neither rice nor coconut has much, and that explains why puttu is traditionally eaten with kadala curry, green gram or egg: the side dish does the job the puttu cannot.
What goes into one serving
The recipe INDB analysed makes 2 puttus. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 puttu |
|---|---|---|
| Coconut | 40 g | 20 g |
| Puttu flour | 120 g | 60 g |
What changes the number
- 01
How much coconut is layered in
Each portion has 20 g of coconut, and it supplies nearly all of the fat. A cook who is generous with the layers, or who adds a final handful on top, raises the calories and the saturated fat together. A thinner layer does the opposite without changing the texture much.
- 02
The length of the puttu
One portion here is steamed from 60 g of flour. Half of it is about 172 kcal; two portions are 688 kcal. Since the puttu maker sets the length, judge by how much flour went into the cylinder for each person.
- 03
What it is eaten with
Kadala curry or cherupayar adds protein and fibre along with some energy. Banana and sugar add carbohydrate only: each teaspoon of sugar sprinkled over is about 16 kcal, taking a portion to about 360 kcal. Pappadam fried in oil adds fat.
- 04
The flour
White rice flour is standard. Puttu made from red rice, wheat or ragi flour has broadly similar energy for the same amount of flour, but whole-grain flours bring more fibre, which makes the meal more filling.
How puttu compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Idli | 1 idli | 34 | 1.2 |
| Rava Idli | 1 rava idli | 61 | 2.8 |
| Besan Chilla | 1 besan chilla | 71 | 4.1 |
| Pesarattu | 1 pesarattu | 76 | 3.3 |
| Dhokla | 1 piece of dhokla | 87 | 5.4 |
| Jowar Dosa | 1 jowar dosa | 97 | 2.8 |
| Egg Bhurji | 1 bowl of egg bhurji | 130 | 7.7 |
| Plain Dosa | 1 plain dosa | 138 | 3.7 |
| Omelette | 1 omelette | 144 | 6.8 |
| Upma | 1 bowl of upma | 157 | 3.5 |
| Semiya Upma | 1 bowl of semiya upma | 158 | 3.3 |
| Poha | 1 bowl of poha | 161 | 3.3 |
| Rava Dosa | 1 rava dosa | 167 | 5.4 |
| Uttapam | 1 uttapam | 174 | 4.2 |
| Oats Porridge | 1 bowl of oats porridge | 290 | 10.3 |
| Cornflakes With Milk | 1 bowl of cornflakes with milk | 326 | 10 |
| Meetha Dalia | 1 bowl of meetha dalia | 329 | 10.6 |
| Puttu | 1 puttu | 344 | 5.3 |
| Masala Dosa | 1 masala dosa | 345 | 6.9 |
| Vegetable Upma | 1 plate of vegetable upma | 345 | 11.1 |
| Namkeen Dalia | 1 plate of namkeen dalia | 346 | 9.7 |
| Stuffed Moong Dal Chilla | 1 stuffed moong dal chilla | 352 | 15.9 |
In a meal and in a day
One portion is about 16% of a sedentary man's daily energy requirement and 21% of a woman's, and that is before the curry, banana or pappadam. In this set it stands level with a masala dosa, which has 345 kcal. Protein is the gap: 5.3 g is little for a meal of this size, so a pulse curry or an egg roast is the sensible partner, and it makes more difference than extra coconut or sugar would. Two portions reach 688 kcal, which is heavy for a breakfast.
Ways to keep it lighter
- Go lighter on the coconut layers; the steam, not the coconut, is what cooks the flour.
- Eat one portion with kadala or green gram curry in place of banana and sugar.
- Try red rice, ragi or wheat puttu flour for more fibre in the same portion.
- Roast the pappadam over a flame instead of frying it.
Before you rely on the number
Saturated fat is the thing to know about here: nearly all of the 13.1 g of fat in one portion is coconut fat, which is largely saturated. Puttu itself has no oil, so the coconut and the side dishes decide how rich the meal is. People advised to limit saturated fat for cholesterol or a heart condition, and people with diabetes, should take the portion from their doctor or dietitian.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Puttu: common questions
Is puttu good for weight loss?
Puttu is steamed and free of oil, but a portion made from 60 g of rice flour and 20 g of coconut still has 344 kcal with little protein, so it is not a light dish. A half portion, about 172 kcal, with a pulse curry is the better plate. Whether weight falls depends on total intake across the day and the week.
How many calories are in puttu with sugar?
A portion of puttu is about 344 kcal. One teaspoon of sugar on top makes it about 360 kcal and two teaspoons about 376 kcal. A banana mashed in adds more again, and is not counted in these figures.
How much protein is in puttu?
About 5.3 g per portion, only 6% of its energy. Rice flour and coconut are both low in protein. Kadala curry, cherupayar, egg curry or a glass of milk alongside is what turns puttu into a balanced breakfast.
Puttu or dosa: which has more calories?
In this set, one portion of puttu has 344 kcal, a plain dosa 138 kcal and a masala dosa 345 kcal. The portions are not the same size, so the comparison is rough. Puttu has no cooking oil but carries coconut; a dosa has little coconut but is cooked with oil.
The recipe, the ingredients and related reading
Puttu
The recipe on this site, step by step.
Coconut: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
The Kerala diet: what it gets right, and where it needs work
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.