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Chop the vegetables
Rinse and chop green chili and some coriander leaves. On the same chopping board or tray, mix the veggies and keep aside.
Pearl millet uttapam
Pearl millet uttapam has 84.8 calories per serving (1 Medium Piece) — that's 199.5 calories per 100g. It provides 1.7g protein, 7.7g carbs, and 5.2g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Pearl millet uttapam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
85kcal
per piece
- Protein
- 1.7 g
- Carbs
- 7.7 g
- Fat
- 5.2 g
- GI
- 61 (Medium)
Vegetarian
Prep: 15 minCook: 20 min Total: 35 minServes 13
Contains:Dairy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium piece (42.5 g)
- Calories84.8 kcal
- Carbs7.7 g (30.8 kcal)
- Protein1.7 g (6.8 kcal)
- Fat5.2 g (47.2 kcal)
Calories by portion
Calories and macros of Pearl millet uttapam for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Pearl millet uttapam | 43 | 85 | 1.7 | 7.7 | 5.2 |
| 2 Pearl millet uttapam | 85 | 170 | 3.4 | 15.4 | 10.5 |
| 3 Pearl millet uttapam | 128 | 254 | 5.1 | 23.1 | 15.7 |
| 4 Pearl millet uttapam | 170 | 339 | 6.8 | 30.8 | 21 |
| 100 g | 100 | 200 | 4 | 18.1 | 12.3 |
Nutrition Label
Pearl millet uttapam
- Serving Size1 medium piece (42.5 g)
- Calories84.8 kcal
- Carbs7.7 g
- Fiber1.7 g
- Sugar0.4 g
- Protein1.7 g
- Fat5.2 g
- Saturated fat1.1 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.8 g
- Cholesterol0.9 mg
- Sodium102.7 mg
Nutrition per 100g
- Calories199.5 kcal
- Carbs18.1 g
- Fiber3.9 g
- Sugar0.8 g
- Protein4.0 g
- Fat12.3 g
- Cholesterol2.2 mg
- Sodium241.7 mg
1 serving = 42.5g
Ingredients
Bajra
150 g
Tomato ripe local
50 g
Chillies green - all varieties
10 g
Coriander leaves
10 g
Curry leaves
15 g
Onion small
50 g
Cumin seeds
0.5 tsp
Rice bran oil
12 tsp
Water
100 ml
Curd
100 ml
Baking soda
1 tsp
Instructions
1
2
Prepare the batter
Mix together bajra flour, semolina, and curd in a bowl. Add ginger, green chilies, carrot, salt, cumin seeds, and sufficient water and whisk to make a semi-thick batter.
3
Add baking soda
Add curry leaves and baking soda, mix well and rest for 5 minutes.
4
Cook the uttapam
Heat a nonstick pan and lightly brush it with oil. Pour a ladle of batter on the pan and gently spread to make a 4-5 inch circle. Pour some oil on the sides and let the uttapam cook until slightly browned. Flip and cook from the other side as well.
5
Serve it
Serve hot with chutney.
How long to burn it off
Time a 65 kg adult needs to burn one serving (85 kcal).
- Brisk walking (5 km/h)21 min≈ 2,100 steps
- Running (8 km/h)9 min
- Cycling (moderate)11 min
- Yoga30 min
Also Known As
Glycemic Index
61 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 | Pearl millet uttapam | Bajra minapa pappu uttapam | Bajra Urad Thal Uttapam | Pearl millet black gram dal uttapam |
|---|---|---|---|---|
| Calories | 84.8 kcal | 93.5 kcal | 93.5 kcal | 93.5 kcal |
| Carbs | 7.7 g | 9.2 g | 9.2 g | 9.2 g |
| Protein | 1.7 g | 2.5 g | 2.5 g | 2.5 g |
| Fat | 5.2 g | 5.2 g | 5.2 g | 5.2 g |
| Fiber | 1.7 g | 2.1 g | 2.1 g | 2.1 g |
| Sugar | 0.4 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 102.7 mg | 70.5 mg | 70.5 mg | 70.5 mg |
| Cholesterol | 0.9 mg | 0.6 mg | 0.6 mg | 0.6 mg |
Similar Recipes
Bajra minapa pappu uttapam Bajra Urad Thal Uttapam Pearl millet black gram dal uttapam Bajra carrot onion uttapam Bajra gajar kandha uttapam Bajra Gajar Pyaaz Uttapam Kalappazam siriya thinai uttapam Kalipina Dhanyalu Uttapam Kambu Karat Vengaayam Uttapam Misra bajara uttapama Mixed millet uttapam Pearl millet carrot onion uttapam Bajra Carrot Ullipay Uttapam Soy uttapam
Health Goals Suitability
Weight Loss
At 84.8 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: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.7g 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
Low cholesterol (0.9mg) and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~42.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~42.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~42.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~42.5g) 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
Pearl millet uttapam 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 (169.6-254.4 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 Pearl millet uttapam contains 84.8 kcal (1.7g protein, 7.7g carbs, 5.2g fat). That's 199.5 kcal per 100g. You can track exact portions in the Hint app.
At 84.8 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: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pearl millet uttapam has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pearl millet uttapam is light enough for dinner at 84.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pearl millet uttapam 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.
Moderate-to-high GI (61) 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.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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