Kerala · Breakfast
Puttu
Also called pittu, kerala puttu, steamed rice cake, arisi puttu, rice puttu
Steamed cylinders of coarse rice flour layered with grated coconut. A traditional Kerala breakfast, usually eaten with kadala (black chickpea) curry, banana or sugar.
The short answer
Puttu has about 240 kcal in a regular serving (1 puttu, about 100 g), with 4.6 g of protein and 2.8 g of fibre. It rates 2.5/5 (moderate fit) for weight management: a regular serving is a modest portion, but it is low in protein for its calories and it has little fibre for its calories.
Reviewed by Deepu Oommen on 2 Nov 2026 · How we review
- Calories per serving
- 240 kcal
- 1 puttu (about 100 g)
- For weight management
- 2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
- Protein and fibre
- 4.6 g · 2.8 g
- per serving
- Brisk walking
- About 45 min
- uses similar energy (70 kg adult)
What's in puttu?
Raw weights for one serving (1 puttu, about 100 g), from the standard recipe
- Rice flour (puttu flour), 52 g
- Grated coconut, 13 g
How is puttu made?
Preparation 15 min · Cooking 10 min
- 1Mix the puttu flour with a pinch of salt and sprinkle in water a little at a time, rubbing it with your fingertips, until it holds when pressed and crumbles when pressed more.
- 2Put a layer of grated coconut at the bottom of the puttu mould, then add flour, then coconut, ending with a layer of coconut.
- 3Fit the mould on the steamer and steam for about 5 to 10 minutes until steam comes out of the top.
- 4Let it rest a moment, then push the puttu out with a stick and serve hot.
Puttu nutrition
| Nutrient | Per serving (1 puttu, about 100 g) | Per 100 g |
|---|---|---|
| Energy | 240 kcal | 240 kcal |
| Protein | 4.6 g | 4.6 g |
| Carbohydrate | 41.6 g | 41.6 g |
| Fat | 5.7 g | 5.7 g |
| Fibre | 2.8 g | 2.8 g |
Calculated from a standard recipe (based on a recipe by Hebbar's Kitchen: Puttu Recipe (Kerala Puttu using a puttu maker), serves 4) using IFCT 2017 (ICMR-NIN) values for the raw ingredients, divided by the weight of the cooked dish (606 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Hebbar's Kitchen, Puttu Recipe (Kerala Puttu using a puttu maker) 152 g, Archana's Kitchen, Homemade Rice Puttu Recipe (Kerala matta rice puttu) 72 g and Sanjeev Kapoor, Puttu 87 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is puttu good for weight management?
It rates 2.5/5, a moderate fit, because a regular serving is a modest portion, but it is low in protein for its calories and it has little fibre for its calories.
- Calories per gram (35% of the rating)2.40 kcal · 47/100
- Protein per 100 kcal (25% of the rating)1.9 g · 19/100
- Fibre per 100 kcal (20% of the rating)1.2 g · 39/100
- Portion (20% of the rating)240 of 400 kcal (breakfast) · 90/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have puttu
- Have it with kadala curry or green gram (cherupayar) for more protein and fibre
- Keep the coconut layers thin
- Skip the sugar and have it with a banana instead
- Choose puttu made from red rice, millet or ragi flour for more fibre
- One cylinder is a full serving; do not add a second
Common questions about puttu
How many calories are in puttu?
About 240 kcal in 1 puttu, about 100 g, or 240 kcal per 100 g.
Is puttu good for weight management?
It rates 2.5/5, a moderate fit: a regular serving is a modest portion, but it is low in protein for its calories and it has little fibre for its calories. See the lighter ways to have it on this page.
How much protein is in puttu?
About 4.6 g in 1 puttu, about 100 g, which is 1.9 g for every 100 kcal.
How much walking uses the energy in puttu?
About 45 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is puttu good for weight management?
Puttu is steamed with no oil, which helps. One cylinder of about this size gives about 240 kcal here, mostly from rice, so pair it with a protein-rich curry.
Is ragi puttu better than rice puttu?
Ragi has more fibre and minerals than white rice flour, so it can be a good swap.
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Compare it in:Breakfast dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.