Track your nutrition and health goals
Prepare the batter
Combine semolina and curd in a bowl and mix. Add soy flour and all the remaining ingredients except baking soda and salt. Add some water, mix well and set aside for 5 minutes.
Soy uttapam
Soy uttapam has 83.3 calories per serving (1 Medium Piece) — that's 193.7 calories per 100g. It provides 4.1g protein, 5.5g carbs, and 5g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Soy uttapam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
83kcal
per piece
- Protein
- 4.1 g
- Carbs
- 5.5 g
- Fat
- 5 g
- GI
- 55 (Low)
Vegetarian
Prep: 15 minCook: 20 min Total: 35 minServes 11
Contains:GlutenDairySoy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 medium piece (43 g)
- Calories83.3 kcal
- Carbs5.5 g (22.1 kcal)
- Protein4.1 g (16.3 kcal)
- Fat5.0 g (44.9 kcal)
Calories by portion
Calories and macros of Soy uttapam for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 Soy uttapam | 43 | 83 | 4.1 | 5.5 | 5 |
| 2 Soy uttapam | 86 | 167 | 8.1 | 11.1 | 10 |
| 3 Soy uttapam | 129 | 250 | 12.2 | 16.6 | 15 |
| 4 Soy uttapam | 172 | 333 | 16.3 | 22.1 | 20 |
| 100 g | 100 | 194 | 9.5 | 12.9 | 11.6 |
Nutrition Label
Soy uttapam
- Serving Size1 medium piece (43 g)
- Calories83.3 kcal
- Carbs5.5 g
- Fiber1.9 g
- Sugar1.0 g
- Protein4.1 g
- Fat5.0 g
- Saturated fat1.0 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.2 g
- Cholesterol0.5 mg
- Sodium109.2 mg
Nutrition per 100g
- Calories193.7 kcal
- Carbs12.9 g
- Fiber4.4 g
- Sugar2.2 g
- Protein9.5 g
- Fat11.6 g
- Cholesterol1.1 mg
- Sodium253.9 mg
1 serving = 43g
Ingredients
Wheat semolina
30 g
Capsicum green
50 g
Carrot orange
25 g
Chillies green - all varieties
10 g
Coriander leaves
10 g
Curry leaves
10 g
Onion small
50 g
Cumin seeds
0.5 tsp
Rice bran oil
8 tsp
Salt
2.5 g
Water
100 ml
Curd
3 tbsp
Soy flour
100 g
Baking soda
1 g
Instructions
1
2
Cook the uttapam
Heat a non-stick tawa. Add baking soda, and salt to the prepared flour mixture and mix well. Put some oil on hot tawa and wipe with a tissue. Pour a ladleful of the prepared flour mixture, spread into the shape of uttapam, and roast till the underside turns light golden. Make incisions on each cooked uttapam and roast from the other side till golden and crisp.
3
Serve it
Serve it hot with chutney
How long to burn it off
Time a 65 kg adult needs to burn one serving (83 kcal).
- Brisk walking (5 km/h)21 min≈ 2,100 steps
- Running (8 km/h)9 min
- Cycling (moderate)11 min
- Yoga29 min
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Soy uttapam | Bajra carrot onion uttapam | Bajra gajar kandha uttapam | Bajra Gajar Pyaaz Uttapam |
|---|---|---|---|---|
| Calories | 83.3 kcal | 83.9 kcal | 83.9 kcal | 83.9 kcal |
| Carbs | 5.5 g | 8 g | 8 g | 8 g |
| Protein | 4.1 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 5 g | 5 g | 5 g | 5 g |
| Fiber | 1.9 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 1 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 109.2 mg | 80.2 mg | 80.2 mg | 80.2 mg |
| Cholesterol | 0.5 mg | 0.7 mg | 0.7 mg | 0.7 mg |
Similar Recipes
Bajra carrot onion uttapam Bajra gajar kandha uttapam Bajra Gajar Pyaaz Uttapam Bajra minapa pappu uttapam Bajra Urad Thal Uttapam Kalappazam siriya thinai uttapam Kalipina Dhanyalu Uttapam Kambu Karat Vengaayam Uttapam Misra bajara uttapama Mixed millet uttapam Pearl millet black gram dal uttapam Pearl millet carrot onion uttapam Bajra Carrot Ullipay Uttapam Bajra uttapam Pearl millet uttapam
Health Goals Suitability
Weight Loss
At 83.3 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
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.1g 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
Low cholesterol (0.5mg) and low saturated fat (1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
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
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Piece (~43g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~43g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~43g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~43g) 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
Soy 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 (166.6-249.9 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Soy uttapam contains 83.3 kcal (4.1g protein, 5.5g carbs, 5g fat). That's 193.7 kcal per 100g. You can track exact portions in the Hint app.
At 83.3 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.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soy uttapam has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Soy uttapam is light enough for dinner at 83.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Soy 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.
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
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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.2014.66Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
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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