Puttu is steamed rice flour layered with coconut, served in a cylindrical mould. It is a Kerala breakfast staple that pairs with kadala (black chickpea) curry, banana, or sugar. At 180 calories per piece, it is moderate but the pairing determines whether the meal is 250 cal or 450 cal.
This is the complete calorie breakdown for puttu. Every variant, every preparation method, every portion size that matters in an Indian kitchen. No generic database numbers. Real Indian servings, honestly measured.
Protein: 3g · Carbs: 30g · Fat: 5g · Fibre: 2g
That’s roughly 2.5x a homemade roti (72 cal)
Full calorie breakdown
The calorie count for puttu varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Rice flour puttu (1) | 100g | 170-190 | 3g |
| Ragi puttu | 100g | 150-170 | 2.5g |
| Wheat puttu | 100g | 175-195 | 3.5g |
| Puttu + kadala curry | ~250g | 300-350 | 10g |
| Puttu + banana + sugar | ~200g | 310-370 | 3.5g |
| Appam (comparison) | 50g | 120 | 1.5g |
The gap between Appam (comparison) (120 cal) and Puttu + banana + sugar (310 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
How puttu compares to roti
One serving of puttu (180 cal) is roughly 2.5x a plain roti (72 cal). Not dramatically different, but the gap adds up over multiple servings. Two puttu = roughly 5.0 rotis in calorie terms.
Puttu vs appam
Puttu at 180 calories is significantly heavier than appam at 120 calories. That’s a gap of 60+ calories per serving. Over a week of daily consumption, choosing puttu over appam adds 420 extra calories, roughly 0.1 kg of potential weight change per month.
Puttu (180 cal) vs appam (120 cal). Puttu is heavier because of the coconut layered inside. If watching calories, appam is the lighter Kerala breakfast option.
Is puttu good for weight loss?
Puttu at 180 calories is neither particularly light nor particularly heavy. It’s a moderate-calorie Indian food that fits comfortably in most diet plans when portion-controlled.
On a 1,500-calorie diet, one serving of puttu takes up about 12% of your daily budget. That leaves room for two other proper meals and a snack or two. Not restrictive at all.
Also Read: Calories in Besan Chilla – High Protein Breakfast
Also Read: Calories in Omelette – 1 Egg, 2 Egg & Masala
Puttu at 180 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How puttu fits in your daily calories
Here’s what including puttu looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 15% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 12% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 9% of your budget. Plenty of room for other meals and snacks.
Best time to eat puttu
At 180 calories, puttu fits comfortably in any main meal. Breakfast, lunch, or dinner, it does not matter. What matters is what you eat alongside it. Pair with protein, add vegetables, and the meal is balanced regardless of timing.
How to reduce calories when eating puttu
Pair with kadala curry for protein. Puttu + kadala (black chickpea) curry = 300-350 cal with 10g protein. Much better than puttu + sugar + banana (350-400 cal, mostly carbs and sugar).
Ragi puttu is more nutritious. Ragi flour puttu: 160 cal with significantly more calcium, iron, and fibre than regular rice flour puttu.
Watch the banana pairing. 1 puttu (180 cal) + 1 banana (90 cal) + sugar (40 cal) = 310 cal with minimal protein. The same puttu with kadala curry is 300 cal with 10g protein. Same calories, vastly different nutrition.
When and how Indians eat puttu
Puttu is particularly popular in Kerala cuisine, where it appears regularly in daily meals and special occasions alike. The regional preparation style affects the calorie count, as cooking methods and accompaniments vary across India.
Frequently asked questions
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Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.