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Uttapam

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Uttapam

Rice & cereals · 180 g serving · 40 min total

Limit this one

Uttapam: 495 kcal/180g, natri 1554mg — bánh gạo dày.

Lời khuyên: Ít muối trong bột, nhiều rau trên mặt bánh.

495 kcal per serving

Protein 8.5 g · Carbs 83.7 g · Fat 13.6 g · Fibre 5.2 g · Sugars 2.0 g · Sodium 1,554.3 mg

Where the calories come from

Where the calories come fromCalories: 7% protein, 68% carbohydrate, 25% fat. 495 kcal total.495kcal / serving
  • Protein8.51 g · 7%
  • Carbohydrate83.72 g · 68%
  • Fat13.56 g · 25%

Estimated, per 180 g serving.

Daily Value at a glance

Protein17 % % Daily Value
Fibre19 % % Daily Value
Sodium68 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy494.6 kcal25%
Protein8.5 g17%
Carbohydrate83.7 g30%
of which net carbs (carbs minus fibre)78.5 g—
of which sugars2.0 g—
of which added sugars0.1 g0%
Fat13.6 g17%
of which saturated fat2.3 g12%
Fibre5.2 g19%
Sodium1,554.3 mg68%
Where the calories come from
Protein 7% · Carbohydrate 68% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A9.6 µg RAE1%
Vitamin C12.0 mg13%
Vitamin E1.5 mg10%
Vitamin K25.2 µg21%
Thiamin (B1)0.2 mg17%
Niacin (B3)2.7 mg17%
Vitamin B60.5 mg29%
Folate (B9)52.6 µg13%
Calcium25.0 mg2%
Iron1.1 mg6%
Magnesium57.4 mg14%
Phosphorus142.9 mg11%
Potassium262.8 mg6%
Zinc1.1 mg10%
Selenium14.4 µg26%
Copper0.2 mg22%
Manganese1.3 mg57%
Iodine120.1 µg80%

% 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 servingIodine: 80 %; Manganese: 57 %; Vitamin B6: 29 %; Selenium: 26 %; Copper: 22 %; Vitamin K: 21 %Iodine80 %Manganese57 %Vitamin B629 %Selenium26 %Copper22 %Vitamin K21 %
Health scoreHealth score 55 out of 100, rated Fair.55/ 100
Fair

Health score

55 / 100 · Fair

Formula: protective index 70 + NOVA 3 adjustment (-5) + overall level (limit → -10) = 55, 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
Energy274.8 kcal14%
Protein4.7 g9%
Carbohydrate46.5 g17%
of which net carbs (carbs minus fibre)43.6 g—
of which sugars1.1 g—
of which added sugars0.1 g0%
Fat7.5 g10%
of which saturated fat1.3 g7%
Fibre2.9 g10%
Sodium863.5 mg38%
Where the calories come from
Protein 7% · Carbohydrate 68% · Fat 25% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A5.3 µg RAE1%
Vitamin C6.7 mg7%
Vitamin E0.8 mg5%
Vitamin K14.0 µg12%
Thiamin (B1)0.1 mg8%
Niacin (B3)1.5 mg9%
Vitamin B60.3 mg18%
Folate (B9)29.2 µg7%
Calcium13.9 mg1%
Iron0.6 mg3%
Magnesium31.9 mg8%
Phosphorus79.4 mg6%
Potassium146.0 mg3%
Zinc0.6 mg5%
Selenium8.0 µg15%
Copper0.1 mg11%
Manganese0.7 mg30%
Iodine66.7 µg44%

% 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
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Bột gạo — 92 g
  • Đậu urad — 28 g
  • Hành — 22 g
  • Cà chua — 16 g
  • Ớt — 6 g
  • Dầu — 12 g
  • Muối — 4 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Xơ 5g
  • Đạm 9g

Watch out for

  • Natri 1554mg
  • 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.

495 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 55 min115 min
Running (steady run, 8 MET)≈ 50 min50 min
Cycling (moderate pace, 6 MET)≈ 1 h 7 min67 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 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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