Are hoppers high in calories? The complete guide to their nutritional content

November 6, 2025 •

4 min read

On average, a single plain Sri Lankan hopper contains only about 80–100 calories, making it a surprisingly low-calorie option. But are hoppers high in calories once you add delicious fillings and sides, and how does this affect a balanced diet? This guide breaks down the nutritional profile of different hopper types and how your serving choices influence the total calorie count.

Quick Summary

Hoppers' calorie content varies based on type and toppings. Plain versions are low-calorie and gluten-free, while additions like eggs and curries increase the total intake. It is essential to consider the entire meal, not just the hopper itself.

Key Points

Plain Hoppers Are Low in Calories: A single plain hopper contains around 80-100 calories, making it a light and suitable option for weight management.
Accompaniments Drive Calorie Count: The total calorie load of a hopper meal is largely determined by the curries, sambols, and other accompaniments, not just the hopper itself.
Egg Hoppers Provide More Protein: Adding an egg to a hopper significantly increases the protein content and overall calories, resulting in a more satiating meal.
Choose Lighter Toppings for Health: Opting for vegetable-based curries or coconut sambol instead of heavy, oily curries helps keep the meal's calorie and fat content in check.
String Hoppers Differ Nutritionally: String hoppers, or idiyappam, are a different dish with a higher carbohydrate content per serving compared to individual bowl-shaped hoppers.
Mindful Portions are Key: Regardless of the type, controlling the number of hoppers and the amount of sides is crucial for maintaining a balanced diet.
Hoppers Are Naturally Gluten-Free: The primary ingredients, rice flour and coconut milk, make hoppers a good option for those on a gluten-free diet.

Hoppers, also known as appa or appam, are a popular dish in Sri Lanka and parts of Southern India. They are thin, bowl-shaped pancakes made from a fermented batter of rice flour and coconut milk. Their light and delicate texture makes them a versatile dish enjoyed for breakfast, dinner, or as a snack. However, when considering their place in a healthy diet, the answer to "Are hoppers high in calories?" is more complex than a simple yes or no.

The Low-Calorie Plain Hopper

The most basic version, the plain hopper, is a remarkably low-calorie food. It is made from a simple batter of fermented rice flour and coconut milk and cooked with minimal oil. The fermentation process is beneficial for gut health, adding a nutritious element beyond the basic ingredients. This cooking method also means that plain hoppers are naturally gluten-free and can be a suitable option for those with celiac disease or gluten sensitivities. A typical plain hopper contains approximately 80–100 calories. This makes them an excellent base for a meal, allowing you to control the nutritional impact by carefully selecting your accompaniments.

Calorie Impact of Toppings and Variations

While a plain hopper is light, its overall calorie count can increase significantly with different preparations and additions. Here's a breakdown of common variations:

Egg Hoppers: A cracked egg is cooked in the centre of the hopper, adding a significant amount of protein and fat. According to one recipe, an egg hopper can have a calorie count of around 109 kcal per serving, but with an egg, fat, and protein increase. Another source indicates around 7g of fat and 9g of protein in an egg hopper recipe. The exact amount depends on the size of the egg and how it is cooked.
String Hoppers (Idiyappam): These are an entirely different dish, consisting of steamed rice flour noodles. While also made with rice flour, their calorie count differs. A standard serving of string hoppers (around 1 cup or 236.6g) is estimated to be around 315.5 calories, with higher carbohydrates than a single bowl-shaped hopper. String hoppers are often paired with curries and other sauces, further boosting the meal's calorie and fat content. Some rice flour varieties used for string hoppers have a lower glycemic index, which can be beneficial for blood sugar management.
Accompaniments: This is where the majority of the calories are added. Curries, particularly those with coconut milk or cooked with oil, can transform a light meal into a heavy one. Coconut sambol (a condiment made from scraped coconut, chili, and spices) and various chutneys also contribute additional calories, fat, and sugar. For instance, a study on a typical Sri Lankan string hopper meal (including sambol, egg, and curry) showed a high overall glycemic load.

Hopper Comparison: Plain vs. Egg vs. String

To better understand the nutritional differences, consider the following comparison table. Note that figures can vary based on exact ingredients and portion sizes.


Feature	Plain Hopper	Egg Hopper	String Hoppers (Idiyappam)
Calories (approx.)	80-100 kcal	~109 kcal per recipe, plus egg calories	~130 kcal per 100g, or ~315 kcal per serving
Preparation	Crispy rice flour & coconut milk pancake	Plain hopper with an egg cooked in the centre	Steamed rice flour noodles formed into nests
Protein	Low (around 1.5-2g)	Higher (around 9g)	Low (around 2g)
Fat	Low (around 2.4-5g)	Higher (around 7g)	Low (negligible)
Carbohydrates	Moderate (around 14-17g)	Higher (around 37g)	Higher (around 30-47g)
Gluten-Free	Yes	Yes (if prepared correctly)	Yes
Main Advantage	Low-calorie, light, and versatile	Higher protein for a more filling meal	Different texture, often used with curries

Making Hoppers a Health-Conscious Choice

For those managing their weight or simply aiming for a healthier diet, enjoying hoppers is still very possible with a few mindful adjustments:

Portion Control: Limit yourself to one or two plain hoppers to keep the base calorie count low. This is especially important with string hoppers, where portions can be larger.
Choose Lighter Accompaniments: Instead of heavy, creamy curries, opt for lentil dhal or coconut sambol, which offer fibre and flavour without excessive calories. Steer clear of palm syrup (trickle) or other sugary toppings if you are monitoring your sugar intake.
Boost Protein with Lean Options: Choose egg hoppers for a satisfying protein boost, but avoid adding extra oil when cooking the egg. Pairing your hopper with a side of steamed vegetables can also create a more balanced meal.
Stay Hydrated: Drink plenty of water with your meal to aid digestion and help you feel full, preventing overconsumption.

Conclusion: The Final Verdict

In conclusion, whether hoppers are high in calories depends entirely on the type and what you serve them with. A single plain hopper is a low-calorie, gluten-free, and gut-friendly option. However, filling it with an egg or serving it alongside rich curries, chutneys, and treacle can significantly increase the total calorie intake. By understanding the nutritional impact of each component, you can enjoy this versatile and delicious delicacy as a healthy part of your diet while being mindful of your health goals.

Key takeaways

Plain Hoppers Are Low in Calories: A single plain hopper typically contains only 80–100 calories, making it a light and suitable option for weight management.
Egg Hoppers Add Protein: Including an egg in the centre of a hopper increases both its protein content and calorie count, creating a more filling meal.
String Hoppers Are Higher in Carbs: As a distinct dish made of steamed noodles, string hoppers have a different nutritional profile, with a higher carbohydrate load per serving.
Accompaniments are the Main Calorie Source: The sauces, curries, sambols, and sugary additions served with hoppers are usually the primary contributors to a high-calorie meal.
Hoppers are Generally Gluten-Free: Since hoppers are made from rice flour, they are naturally gluten-free, making them suitable for those with celiac disease or gluten intolerance.
The Fermentation Process Offers Health Benefits: The fermented batter used for hoppers provides gut-friendly benefits, which may aid digestion.

Frequently Asked Questions

Yes, a single plain hopper is relatively low in calories, with an average of about 80-100 kcal. This makes it a great low-calorie base for a meal.

The calories in an egg hopper are higher than a plain one due to the added egg. While a base hopper may be around 100 kcal, the addition of a cooked egg can increase the calorie count, as well as the protein and fat content.

A bowl-shaped hopper is typically lower in calories per unit (80-100 kcal) than a standard serving of string hoppers (idiyappam), which can contain over 300 calories, mainly due to a higher carbohydrate load.

While coconut milk contributes fat and calories, the amount used in a single hopper is minimal. This means that a plain hopper remains relatively low in calories overall, with the bulk of added calories usually coming from toppings.

Yes, hoppers are naturally gluten-free because they are made from a fermented batter of rice flour and coconut milk. This makes them a suitable option for those with gluten sensitivities or celiac disease.

To make your hopper meal healthier, choose plain hoppers over richer variations, use minimal oil, and pair them with light sides like lentil dhal or coconut sambol. Avoid heavy, oily curries and sugary toppings.

The glycemic impact of hoppers can vary. A study on string hoppers showed lower GI values with certain rice flour types. Choosing plain hoppers and low-GI rice flour, while limiting sugary or high-fat sides, can make them suitable for a diabetes-friendly diet.