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Boiling
First, add the oil to the water and bring it to a boil. Once the water starts to boil, turn off the flame.
Idiyappam
Idiyappam has 61.7 calories per serving (1 Small Piece) — that's 202.5 calories per 100g. It provides 1.1g protein, 13.1g carbs, and 0.5g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health.
Track the exact calories and macros of Idiyappam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories61.7 kcal
- Carbs13.1 g (52.3 kcal)
- Protein1.1 g (4.6 kcal)
- Fats0.5 g (4.9 kcal)
Nutrition Label
Idiyappam
- Serving Size1 Small Piece (30 g)
- Calories61.7 kcal
- Carbs13.1 g
- Fiber0.1 g
- Sugar0.0 g
- Protein1.1 g
- Fat0.5 g
- Saturated fat0.0 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium65.3 mg
Nutrition per 100g
- Calories202.5 kcal
- Carbs42.9 g
- Fiber0.3 g
- Sugar0.0 g
- Protein3.7 g
- Fat1.8 g
- Cholesterol0.0 mg
- Sodium214.0 mg
1 serving = 30.5g
Cooking time: 5 minutes
Serves: 15 persons
Ingredients
Sesame oil
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Rice flour
250 Grams
Instructions
1
2
Dough preparation
In a separate bowl, add the rice flour, salt and mix well. Add about 3/4 Cup of the hot water to the rice flour. Stir with a spatula. Now, continue to add the water little by little to the rice flour and mix well until a soft, smooth and non-sticky dough is formed.
3
Making Idiyappam
Grease the inside portion of the idiyappam press. Grease your palm with oil, take a portion of the dough, smoothen it out in your palm and fill it in the press. Similarly, grease the steamer plate. Gently press the idiyappam dough onto the steamer plate
4
Steaming
Steam the idiyappam for about 5 mins, until cooked through. Let the idiyappam cool down a bit, before gently removing it from the steamer plate.
5
Serving
Enjoy hot with a side of spicy kurma or sweetened coconut milk.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Idiyappam | Ellu enna | Nuvvula Nune | Sesame oil |
|---|---|---|---|---|
| Calories | 61.7 kcal | 45 kcal | 45 kcal | 45 kcal |
| Carbs | 13.1 g | 0 g | 0 g | 0 g |
| Protein | 1.1 g | 0 g | 0 g | 0 g |
| Fat | 0.5 g | 5 g | 5 g | 5 g |
| Fiber | 0.1 g | 0 g | 0 g | 0 g |
| Sugar | 0 g | 0 g | 0 g | 0 g |
| Sodium | 65.3 mg | 0 mg | 0 mg | 0 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 61.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~30.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Idiyappam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (123.5-185.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Idiyappam contains 61.7 kcal (1.1g protein, 13.1g carbs, 0.5g fat). That's 202.5 kcal per 100g. You can track exact portions in the Hint app.
At 61.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Idiyappam has 1.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Idiyappam is light enough for dinner at 61.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Idiyappam is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
