You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Puttu

Add to my diary

Puttu

Rice & cereals · 180 g serving · 22 min total

Be careful

Puttu 180g ~260 kcal; bánh gạo hấp dừa, tinh bột 46g.

Lời khuyên: Một phần. Không lên men. Không phải idli.

581 kcal per serving

Protein 8.5 g · Carbs 102.2 g · Fat 15.1 g · Fibre 6.5 g · Sugars 2.6 g · Sodium 396.0 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 71% carbohydrate, 23% fat. 581 kcal total.581kcal / serving
  • Protein8.47 g · 6%
  • Carbohydrate102.2 g · 71%
  • Fat15.1 g · 23%

Estimated, per 180 g serving.

Daily Value at a glance

Protein17 % % Daily Value
Fibre23 % % Daily Value
Sodium17 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy580.9 kcal29%
Protein8.5 g17%
Carbohydrate102.2 g37%
of which net carbs (carbs minus fibre)95.7 g—
of which sugars2.6 g—
of which added sugars0.1 g0%
Fat15.1 g19%
of which saturated fat12.3 g62%
Fibre6.5 g23%
Sodium396.0 mg17%
Where the calories come from
Protein 6% · Carbohydrate 70% · Fat 23% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C1.3 mg1%
Vitamin E0.2 mg1%
Vitamin K0.1 µg0%
Thiamin (B1)0.2 mg17%
Niacin (B3)3.3 mg21%
Vitamin B60.5 mg29%
Folate (B9)15.2 µg4%
Calcium17.8 mg1%
Iron1.4 mg8%
Magnesium54.7 mg13%
Phosphorus163.1 mg13%
Potassium234.0 mg5%
Zinc1.4 mg13%
Selenium22.1 µg40%
Copper0.3 mg33%
Manganese2.0 mg87%
Iodine30.1 µg20%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingManganese: 87 %; Selenium: 40 %; Copper: 33 %; Vitamin B6: 29 %; Niacin (B3): 21 %; Iodine: 20 %Manganese87 %Selenium40 %Copper33 %Vitamin B629 %Niacin (B3)21 %Iodine20 %
Health scoreHealth score 59 out of 100, rated Fair.59/ 100
Fair

Health score

59 / 100 · Fair

Formula: protective index 64 + NOVA 2 adjustment (+0) + overall level (caution → -5) = 59, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy322.7 kcal16%
Protein4.7 g9%
Carbohydrate56.8 g21%
of which net carbs (carbs minus fibre)53.2 g—
of which sugars1.5 g—
of which added sugars0.1 g0%
Fat8.4 g11%
of which saturated fat6.9 g35%
Fibre3.6 g13%
Sodium220.0 mg10%
Where the calories come from
Protein 6% · Carbohydrate 70% · Fat 23% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin C0.7 mg1%
Vitamin E0.1 mg1%
Thiamin (B1)0.1 mg8%
Niacin (B3)1.8 mg11%
Vitamin B60.3 mg18%
Folate (B9)8.4 µg2%
Calcium9.9 mg1%
Iron0.8 mg4%
Magnesium30.4 mg7%
Phosphorus90.6 mg7%
Potassium130.0 mg3%
Zinc0.8 mg7%
Selenium12.3 µg22%
Copper0.2 mg22%
Manganese1.1 mg48%
Iodine16.7 µg11%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Bột gạo — 120 g
  • Dừa nạo — 40 g
  • Muối — 1 g

How it is made

steam · Prep 10 min · Cook 12 min

Bột gạo hấp thành ống, xen lớp dừa nạo.

Good to know

What is good

  • Ít natri

Watch out for

  • Tinh bột 46g
  • GI cao

Healthier swaps

Portion sizes

  • Serving — 180 g
  • Serving — 90 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

581 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 15 min135 min
Running (steady run, 8 MET)≈ 59 min59 min
Cycling (moderate pace, 6 MET)≈ 1 h 19 min79 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

UttapamUttapamRice & cereals495 kcalP 9g · C 84g · F 14gper 180 g servingLimit this oneChwee kuehChwee kuehRice & cereals433 kcalP 7g · C 78g · F 10gper 150 g servingBe carefulIdli with sambarIdli with sambarRice & cereals297 kcalP 8g · C 51g · F 7gper 250 g servingGood choiceAppamAppamRice & cereals245 kcalP 4g · C 44g · F 6gper 80 g servingEnjoy in moderationSteamed rice cakesSteamed rice cakesRice & cereals217 kcalP 5g · C 46g · F 1gper 80 g servingGood choiceRice flour porridgeRice flour porridgeRice & cereals128 kcalP 2g · C 28g · F 1gper 250 g servingGood choice