How many calories are in a hopper? Your complete nutritional guide

November 7, 2025 •

4 min read

A standard plain hopper contains approximately 80–100 calories, making it a naturally low-fat, light, and delicious meal option. Hoppers, or appam, are a beloved part of Sri Lankan and South Indian cuisine, but their caloric and nutritional value can vary widely depending on the type and preparation. This article will break down how many calories are in a hopper and what factors influence its overall health profile.

Quick Summary

Find out the calorie count for different types of hoppers, including plain, egg, and string hoppers, and learn about the nutritional factors that influence their healthiness.

Key Points

Plain Hoppers are Low-Calorie: A standard plain hopper contains approximately 80–100 calories, primarily from fermented rice flour and coconut milk, making it a light and healthy choice.
Egg Hoppers Increase Calories and Protein: Adding a whole egg to a hopper significantly raises the calorie count, typically to between 180-220 calories, while also boosting protein.
String Hoppers are Steamed and Low-Fat: String hoppers (idiyappam) are steamed rice noodle discs, offering a low-fat alternative with approximately 130-190 calories per serving, before adding curries.
Accompaniments Impact Total Calories: The final calorie total for any hopper meal is heavily influenced by the type and amount of curries, sambols, or other dishes served alongside it.
Naturally Gluten-Free: Hoppers made from rice flour are a naturally gluten-free option for individuals with celiac disease or gluten sensitivities.
Fermentation May Benefit Digestion: The traditional fermentation process used to create the batter can contribute to improved gut health.

Demystifying Hopper Calories

Hoppers, known as aappa in Sri Lanka, are bowl-shaped pancakes made from a fermented batter of rice flour and coconut milk. Their unique crispy edges and soft, spongy center make them a favorite breakfast or dinner staple. The basic recipe is naturally low in fat and gluten-free, but toppings and preparation methods can significantly alter the final nutritional count. Knowing the differences between a plain, egg, or string hopper is crucial for anyone monitoring their dietary intake.

Plain Hopper

A plain hopper is the most basic version, typically offering the lowest calorie count. Because its primary ingredients are fermented rice flour, coconut milk, yeast, and water, it is relatively light. The fermentation process breaks down some of the starches, and the high water content keeps the final product from being dense. On average, a medium-sized plain hopper contains between 80 and 100 calories, but this can fluctuate with size and the amount of coconut milk used.

Egg Hopper

For those who prefer a richer meal, an egg hopper is the natural choice. A single egg is cracked into the center of the hopper as it cooks, adding significant protein and fat, which increases the overall calorie count. A typical egg hopper can have a calorie count ranging from 180 to over 200, depending on the size of the egg and any additional ingredients, such as a drizzle of oil during cooking. The egg provides a boost of nutrients, including choline, and helps create a more satiating meal.

String Hoppers (Idiyappam)

String hoppers, or idiyappam, are made differently, with a rice flour and water dough steamed into noodle-like strands. This steaming method makes them particularly light and airy. A serving of string hoppers, which may consist of several steamed discs, contains approximately 130 to 190 calories, depending on the portion size. While lower in fat than an egg hopper, their final calorie count depends on the accompaniments, which often include high-fat curries or coconut milk gravy.

Factors That Influence Hopper Nutrition

The calories in a hopper are not static and can be influenced by several factors:

Serving Size: A larger hopper or a larger number of string hopper discs will naturally increase the total calories.
Added Oil: Hoppers are often cooked in a small amount of oil, such as sesame or coconut oil, to prevent sticking and aid crispiness. Using excessive oil can quickly add unnecessary calories.
Accompaniments: What you eat with your hopper is the single biggest factor. Serving it with a coconut-rich curry (kiri hodi), spicy chili paste (pol sambol), or sugar can transform a low-calorie item into a more substantial meal. Opting for lentil curries (dhal) or vegetable sambols can keep the meal lighter.
Recipe Variation: Home-cooked hoppers might differ from restaurant versions, as recipes vary in sugar content and type of rice flour used. For example, some recipes call for a small amount of sugar to help with browning and fermentation.

Hopper Nutritional Comparison


Hopper Type	Estimated Calories	Macronutrient Profile	Notes
Plain Hopper	80-100 kcal	Low fat, primarily carbohydrates from rice flour.	Light, spongy center with crispy edges. Naturally vegan.
Egg Hopper	180-220 kcal	Increased protein and fat from the addition of a whole egg.	A more filling and savory option.
String Hopper	130-190 kcal per serving	High carbohydrates from steamed rice flour. Very low fat.	Steamed rice noodle discs, often eaten with curry.

The Health Benefits of Hoppers

Beyond their caloric content, hoppers offer several health advantages when prepared correctly:

Fermentation for Gut Health: The natural fermentation process creates beneficial bacteria, which may promote better digestion and support gut health.
Gluten-Free: Hoppers made from rice flour are naturally gluten-free, making them an excellent choice for individuals with gluten sensitivities or celiac disease.
Versatile and Customizable: Their neutral flavor allows for a wide range of pairings. They can be enjoyed with fresh, healthy vegetable curries or sambols to increase fiber and nutrient intake.
Light and Easily Digestible: Plain and string hoppers are very light on the stomach compared to heavy, oily, fried alternatives, making them ideal for a light breakfast or snack.

Serving Hoppers the Healthy Way

If you want to keep your hopper meal as healthy as possible, consider the following options for toppings and accompaniments:

Pol Sambol: A relish of fresh grated coconut, chili, and lime juice that adds flavor without heavy fats.
Lunumiris: A spicy onion and chili paste that uses minimal oil.
Lentil Curry (Dhal): A protein-rich and low-fat curry that complements the hopper beautifully.
Fresh Vegetables: Enjoy with a side of lightly cooked vegetables to add fiber and vitamins.

Conclusion

So, how many calories are in a hopper? The answer depends on the type, but a plain hopper is a remarkably low-calorie and healthy option, typically ranging from 80 to 100 calories. An egg hopper adds around 100-120 calories with an excellent protein boost. String hoppers, being steamed, also offer a low-fat, light alternative. Ultimately, a hopper's health profile is defined by how you eat it. By being mindful of accompaniments and opting for lean, vegetable-based side dishes, you can enjoy this delicious Sri Lankan staple as a nutritious and satisfying part of your diet. For a traditional recipe to try at home, check out BBC Good Food's Hoppers Recipe.

Frequently Asked Questions

Plain hoppers can be a healthy part of a weight-loss diet due to their low-calorie and low-fat content. The key is to pair them with lean, vegetable-based curries or spicy sambols instead of high-fat coconut milk gravies.

Hoppers and appam are essentially the same dish. 'Hoppers' is the English term commonly used in Sri Lanka, while 'appam' is used in South India. They both refer to the bowl-shaped pancake made from a fermented rice and coconut milk batter.

A single egg hopper, which includes a cracked egg cooked into the center, typically contains around 180 to 220 calories. This can vary based on the egg size and preparation methods.

Yes, plain hoppers are naturally vegan as they are made with rice flour, yeast, and coconut milk. Ensure that no animal products are used in the cooking process or accompaniments.

String hoppers (idiyappam) are made with steamed rice flour noodles and are typically even lower in fat than plain hoppers. A serving can contain 130-190 calories, though their final calorie count depends on the accompanying curries.

The fermentation process that creates the hopper batter introduces beneficial microorganisms that can aid digestion. This also gives the hopper its distinctive slightly tangy flavor.

For low-calorie pairings, consider vegetable-based curries like lentil dhal, fresh chili and onion-based sambols like lunumiris, or a simple grated coconut relish known as pol sambol.