How many calories are in 2 appam and kadala curry?

December 9, 2025 •

4 min read

A standard breakfast combining two appam with a generous bowl of kadala curry typically contains approximately 500-550 calories, though this can vary significantly based on recipe specifics and portion sizes. This popular Kerala meal offers a balanced mix of carbohydrates, protein, and healthy fats, along with a high fiber content.

Quick Summary

A detailed breakdown of the calorie content and nutritional profile for two appam and a serving of kadala curry, examining macro details and offering healthier preparation methods for this classic Indian dish.

Key Points

Total Calories: A meal of two medium appam and a standard serving of kadala curry totals around 502 calories, based on widely cited nutritional data.
Appam Contribution: Each medium appam (50g) adds approximately 138 calories, with variations depending on the recipe and cooking oil used.
Kadala Curry Contribution: A single serving of kadala curry adds roughly 226 calories, primarily from black chickpeas and a coconut-based gravy.
Rich in Protein and Fiber: The meal is a great source of plant-based protein and dietary fiber from the black chickpeas, which aids digestion and satiety.
Healthy Fats: The use of coconut milk provides healthy medium-chain triglycerides (MCTs), beneficial for energy metabolism.
Enhanced Digestion: Appam's fermented rice batter is easy to digest and can improve gut health due to its vitamin B-12 content.
Meal Optimization: You can reduce the overall calorie count by using less oil, controlling portion sizes, and adjusting the amount of coconut milk in the curry.

Breaking Down the Calorie Count

The total calorie count for a meal of two appam and kadala curry is a sum of its components. While recipes and portion sizes differ, using well-regarded nutritional sources provides a reliable estimate. This breakdown helps in understanding what contributes to the overall energy value of your meal.

Calories in Two Appam

Appam, a fluffy, bowl-shaped pancake, is made from a fermented batter of rice flour and coconut milk. A medium-sized appam (approx. 50 grams), according to nutritional sources like Tarla Dalal, contains around 138 calories. Therefore, two appam would contain approximately 276 calories. However, other sources indicate slightly lower values, with some 40-gram versions at around 93-99 calories. The final calorie count is influenced by the amount of coconut milk and oil used in preparation. A lighter, thinner appam will naturally have fewer calories than a thicker one cooked in more oil. The fermentation process is beneficial for gut health and can enhance nutrient absorption.

Calories in a Serving of Kadala Curry

Kadala curry, a rich and flavorful dish, is made primarily from black chickpeas (kala chana) and a spiced coconut-based gravy. The calorie content varies, but a typical serving (around 1 cup or 180 grams) contains between 220 and 250 calories. For instance, Tarla Dalal estimates a serving at 226 kcal. The total depends on the quantity of coconut milk, coconut oil, and other ingredients used. The black chickpeas are a fantastic source of plant-based protein and dietary fiber, which promotes satiety and digestive health. Spices like turmeric and cumin also contribute to its health benefits.

The Combined Total: A Summation

Adding the average calorie counts gives us the total. Using the figures from Tarla Dalal for estimation: 2 appam (2 x 138 kcal) + 1 serving of kadala curry (226 kcal) = 276 + 226 = 502 calories. This places the meal in a moderate calorie range for a breakfast or light lunch, making it a satisfying and reasonably healthy option, especially when prepared mindfully.

The Nutritional Profile of Your Meal

The combination of appam and kadala curry offers a complete and wholesome meal. Here is what a plate of this South Indian delight brings to the table:

Protein Power: The black chickpeas in kadala curry are an excellent source of plant-based protein, crucial for muscle repair and overall body function.
Fiber Rich: Both the chickpeas and coconut provide significant dietary fiber. Fiber promotes healthy digestion, helps regulate blood sugar, and keeps you feeling full longer.
Healthy Fats: The coconut milk used in both appam and kadala curry contains medium-chain triglycerides (MCTs), a type of saturated fat that is easily metabolized by the body for energy.
Micronutrients: Kadala curry is a good source of vitamins and minerals, including iron, phosphorus, and B-complex vitamins, which are essential for energy metabolism and blood health.
Gut Health: The fermentation of the rice batter in appam enriches it with vitamin B-12 and probiotics, contributing to better gut health.

Optimizing Your Appam and Kadala Curry for Health

For those watching their calorie intake or looking for healthier options, here are some practical modifications:

Healthy Adjustments for Appam

For a lower-calorie appam, you can reduce the amount of rice flour and substitute some with healthier alternatives. Using less sugar and less oil during the cooking process significantly reduces the overall fat and carbohydrate load. Consider a smaller serving size if weight management is a priority. Some recipes even suggest alternatives like nachni or oats flour to create a lower GI version.

Healthy Adjustments for Kadala Curry

The key to a healthier kadala curry lies in the oil and coconut content. While coconut oil is used for its flavor, moderating the amount or even swapping some with a heart-healthy vegetable oil can reduce total fat. Using a thinner coconut milk or a ground coconut paste can also lighten the curry while retaining its authentic taste. Incorporating more vegetables can further boost the fiber and nutrient content. Pressure-cooking the chickpeas can be a faster, efficient cooking method.

Appam vs. Dosa: A Calorie Comparison Table

For context, here is how the calories in appam stack up against another popular South Indian dish, the dosa. Calorie counts can vary by type, size, and preparation method.


Dish	Approx. Calories (per medium serving)	Primary Ingredients	Key Features
Appam	~138 kcal	Fermented rice batter, coconut milk	Crispy edges, soft center, fermented
Plain Dosa	~168 kcal	Fermented rice and lentil batter	Crispy, thin, savory
Masala Dosa	~160 kcal	Fermented rice and lentil batter, potato filling	Includes a spiced filling
Neer Dosa	~76 kcal	Rice flour, water	Soft, thin, crepe-like

Conclusion

Understanding how many calories are in 2 appam and kadala curry allows you to enjoy this flavorful and nutritious meal responsibly. With approximately 500-550 calories, it represents a substantial and satisfying option, packing a considerable punch of protein, fiber, and healthy fats. By being mindful of your portion sizes and making simple adjustments like reducing oil or using a healthier curry base, you can easily adapt this classic South Indian breakfast to suit your dietary goals. The dish's fermented properties, high fiber content, and rich flavor make it a fulfilling choice for anyone looking for a wholesome start to their day.

For a full nutritional breakdown of kadala curry, you can check sources like Tarla Dalal's recipe page.

Frequently Asked Questions

Yes, when consumed in moderation, this meal is a balanced and healthy option. It provides a good mix of carbohydrates, protein, fiber, and healthy fats. The fermentation of the appam and the high fiber in the chickpeas offer digestive benefits.

To reduce calories, use less oil when cooking the appam and curry. You can also use a thinner coconut milk or a smaller quantity in the curry. Controlling your portion size and ensuring a higher vegetable-to-chickpea ratio in the curry can also help.

Yes, other fermented rice options like neer dosa generally have fewer calories. Some modern recipes also use flour blends with oats or ragi to create a lower glycemic index (GI) appam alternative.

The main source of protein in this dish is the kadala curry, which is made from black chickpeas (kala chana). Chickpeas are a rich source of plant-based protein.

The fat content comes primarily from the coconut milk and coconut oil used in both the appam batter and the kadala curry gravy. A typical serving might contain 20-30 grams of fat, with variations depending on the amount of oil used.

Yes, the fermentation process of the rice batter breaks down complex starches, making the appam easier for your body to digest. It also adds beneficial probiotics that are good for gut health.

While the meal contains beneficial fiber and protein, the high carbohydrate content from the rice appam, which has a relatively high glycemic index, should be considered. Portion control is essential, and healthier, lower-GI options might be more suitable for managing blood sugar levels.