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Nutritional Facts: Flat Rice Bread from Southern India: Uttapam

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (185g)
basmati rice
1/2 cup (96g)
white lentils
1 to taste (0g)
salt
1 teaspoon (4g)
sugar
1/2 teaspoon (2g)
baking soda
1 cup (160g)
onions
1 cup (180g)
diced tomatoes
1 (45g)
green chili peppers
1/2 cup (8g)
fresh cilantro leaves
1 to taste (0g)
ghee
5 tablespoons (68g)
vegetable oil
3 (135g)
dried red chilies
5 teaspoons (9g)
coriander seeds
1/2 teaspoon (2g)
fenugreek seeds
4 tablespoons (20g)
grated fresh coconut
3/4 cup (144g)
yellow lentils
1/2 teaspoon (1g)
ground turmeric
1/2 cup (80g)
onions
1/4 teaspoon (0g)
asafetida powder
1/2 cup (90g)
diced tomatoes
1 cup (82g)
eggplants
3/4 ounce (21g)
tamarind pulp
1 to taste (0g)
salt
1/2 teaspoon (2g)
sugar
8 (0g)
curry leaves
1/2 teaspoon (1g)
mustard seeds
Total 1 serving
Alanine (g) 0.9 1.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.6 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Arginine (g) 1.1 1.9 n/a n/a n/a 0.2 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.1 2.9 n/a 0.1 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 7 1
Ash (g) 2.8 2.6 n/a 0.0 0.8 0.6 0.9 0.3 0.1 n/a 0.0 1.2 0.5 0.1 0.2 3.8 0.1 0.3 n/a 0.5 0.6 0.6 n/a 0.0 n/a 0.0 16 2
Aspartic acid (g) 1.4 2.7 n/a n/a n/a 0.1 0.2 0.1 n/a n/a 0.0 0.4 n/a 0.1 0.1 4.1 n/a 0.1 n/a 0.1 0.1 n/a n/a n/a n/a 0.0 10 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Calcium (mg) 42.6 53.8 n/a 0.0 0.0 36.8 18.0 8.1 5.4 n/a 0.0 18.9 63.8 3.3 2.8 80.6 2.0 18.4 n/a 9.0 7.4 15.9 n/a 0.0 n/a 2.7 389 49
Calories 684.5 338.9 n/a 16.3 0.0 64.0 32.4 18.0 1.8 n/a 601.1 54.0 26.8 6.0 70.8 508.3 3.9 32.0 n/a 16.2 19.7 51.2 n/a 8.1 n/a 5.1 2,559 320
Calories (kj) 2,863.8 1,417.9 n/a 68.0 0.0 265.6 133.2 75.2 7.6 n/a 2,515.3 224.1 112.1 25.0 296.3 2,126.9 16.3 132.8 n/a 66.6 83.6 214.3 n/a 34.0 n/a 21.3 10,700 1,337
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 142.9 57.7 n/a 4.2 0.0 14.9 7.0 4.3 0.3 n/a 0.0 11.9 4.9 1.1 3.0 86.5 0.7 7.5 n/a 3.5 4.7 13.4 n/a 2.1 n/a 0.3 371 46
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Copper (mg) 0.5 0.5 n/a 0.0 0.0 0.1 0.1 0.1 0.0 n/a 0.0 0.2 0.1 0.0 0.1 0.7 0.0 0.0 n/a 0.1 0.1 0.0 n/a 0.0 n/a 0.0 3 0
Cystine (g) 0.2 0.3 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 0.5 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 1 0
Dietary Fiber (g) 6.5 29.3 n/a 0.0 0.0 2.7 2.2 0.7 0.2 n/a 0.0 2.0 3.8 0.5 1.8 43.9 0.2 1.4 n/a 1.1 2.8 1.1 n/a 0.0 n/a 0.1 100 13
Folate (mcg) 37.0 459.8 n/a 0.0 0.0 30.4 27.0 10.4 5.0 n/a 0.0 31.1 0.0 1.1 5.2 689.8 0.4 15.2 n/a 13.5 18.0 3.0 n/a 0.0 n/a 1.6 1,348 169
Folate, DFE (mcg) 37.0 459.8 n/a 0.0 0.0 30.4 27.0 10.4 5.0 n/a 0.0 31.1 0.0 1.1 5.2 689.8 0.4 15.2 n/a 13.5 18.0 3.0 n/a 0.0 n/a 1.6 1,348 169
Folate, food (mcg) 37.0 459.8 n/a 0.0 0.0 30.4 27.0 10.4 5.0 n/a 0.0 31.1 0.0 1.1 5.2 689.8 0.4 15.2 n/a 13.5 18.0 3.0 n/a 0.0 n/a 1.6 1,348 169
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Fructose n/a 0.3 n/a 0.0 n/a 2.1 2.5 n/a n/a n/a n/a n/a n/a n/a n/a 0.4 0.0 1.0 n/a 1.2 n/a n/a n/a 0.0 n/a 0.0 7 1
Galactose n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a 0.0 n/a 0.0 n/a 3.2 2.3 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 1.6 n/a 1.1 n/a n/a n/a 0.0 n/a 0.0 8 1
Glutamic acid (g) 3.0 3.8 n/a n/a n/a 0.4 0.8 0.1 n/a n/a 0.0 0.4 n/a 0.1 0.2 5.8 n/a 0.2 n/a 0.4 0.2 n/a n/a n/a n/a 0.1 15 2
Glycine (g) 0.7 1.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.5 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 0
Histidine (g) 0.4 0.7 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Iron (mg) 2.7 7.2 n/a 0.0 0.0 0.3 0.5 0.5 0.1 n/a 0.0 1.4 1.5 0.6 0.5 10.9 0.5 0.2 n/a 0.2 0.2 0.6 n/a 0.0 n/a 0.1 28 4
Isoleucine (g) 0.6 1.1 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.6 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 0
Lactose n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 0 0
Leucine (g) 1.2 1.8 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 2.7 n/a 0.0 n/a 0.0 0.1 n/a n/a n/a n/a 0.0 6 1
Lysine (g) 0.6 1.7 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 2.6 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 5 1
Magnesium (mg) 264.6 117.1 n/a 0.0 0.0 16.0 19.8 11.3 2.1 n/a 0.0 31.1 29.7 3.5 6.4 175.7 2.1 8.0 n/a 9.9 11.5 19.7 n/a 0.0 n/a 3.7 732 92
Maltose n/a 0.3 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.4 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0.0 1 0
Manganese (mg) 6.9 1.3 n/a 0.0 0.0 0.2 0.2 0.1 0.0 n/a n/a 0.3 0.2 0.0 0.3 1.9 0.1 0.1 n/a 0.1 0.2 n/a n/a 0.0 n/a 0.0 12 1
Methionine (g) 0.3 0.2 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.3 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 1 0
Monounsaturated Fat (g) 2.0 0.2 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 18.8 0.0 1.2 n/a 0.3 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.2 23 3
Niacin (mg) 9.4 2.5 n/a 0.0 0.0 0.2 1.1 0.4 0.1 n/a 0.0 1.7 0.2 0.0 0.1 3.8 0.1 0.1 n/a 0.5 0.5 0.4 n/a 0.0 n/a 0.0 21 3
Pantothenic acid (mg) 2.8 2.1 n/a 0.0 0.0 0.2 0.2 0.0 0.0 n/a 0.0 0.3 n/a n/a 0.1 3.1 n/a 0.1 n/a 0.1 0.2 0.0 n/a 0.0 n/a 0.0 9 1
Phenylalanine (g) 0.8 1.2 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.8 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 1
Phosphorus (mg) 616.1 433.0 n/a 0.0 0.0 46.4 43.2 20.7 3.8 n/a 0.0 58.1 36.8 5.5 22.6 649.4 2.9 23.2 n/a 21.6 20.5 24.2 n/a 0.0 n/a 8.3 2,036 255
Phytosterols n/a n/a n/a n/a n/a 24.0 12.6 n/a 0.4 n/a 658.2 n/a 4.1 2.6 9.4 n/a 0.9 12.0 n/a 6.3 5.7 n/a n/a n/a n/a 1.2 737 92
Polyunsaturated Fat (g) 1.9 0.5 n/a 0.0 0.0 0.0 0.1 0.0 0.0 n/a 37.2 0.3 0.2 n/a 0.1 0.7 0.0 0.0 n/a 0.1 0.1 0.0 n/a 0.0 n/a 0.1 41 5
Potassium (mg) 412.6 916.8 n/a 0.1 0.0 233.6 426.6 153.0 41.7 n/a 0.0 434.7 114.0 14.2 71.2 1,375.2 27.8 116.8 n/a 213.3 188.6 134.6 n/a 0.0 n/a 7.4 4,882 610
Proline (g) 0.7 1.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.6 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 0
Protein (g) 14.7 24.8 n/a 0.0 0.0 1.8 1.6 0.9 0.2 n/a 0.0 2.5 1.1 0.4 0.7 37.2 0.1 0.9 n/a 0.8 0.8 0.6 n/a 0.0 n/a 0.3 89 11
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.2 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 0.3 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 1 0
Saturated Fat (g) 1.1 0.1 n/a 0.0 0.0 0.1 0.1 0.0 0.0 n/a 8.8 0.1 0.1 0.0 5.9 0.2 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.0 17 2
Selenium (mcg) 43.3 8.0 n/a 0.0 0.0 0.8 0.0 0.2 0.1 n/a 0.0 0.7 2.4 0.1 2.0 12.0 0.0 0.4 n/a 0.0 0.2 0.3 n/a 0.0 n/a 2.1 73 9
Serine (g) 0.8 1.1 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.7 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 0
Sodium (mg) 13.0 5.8 n/a 0.0 629.3 6.4 9.0 3.2 3.7 n/a 0.0 12.2 3.2 1.2 4.0 8.6 0.4 3.2 n/a 4.5 1.6 6.0 n/a 0.0 n/a 0.1 715 89
Starch n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.6 1.4 n/a 4.2 n/a 1.6 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 2.1 0.0 0.8 n/a 0.0 n/a n/a n/a 2.1 n/a 0.0 14 2
Sugar (g) 1.6 1.9 n/a 4.2 0.0 6.8 4.7 2.3 0.1 n/a 0.0 7.2 n/a n/a 1.2 2.9 0.0 3.4 n/a 2.4 1.9 12.3 n/a 2.1 n/a 0.1 55 7
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Thiamin (mg) 0.7 0.8 n/a 0.0 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.1 0.0 0.0 0.0 1.3 0.0 0.0 n/a 0.0 0.0 0.1 n/a 0.0 n/a 0.0 3 0
Threonine (g) 0.5 0.9 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.3 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 3 0
Tocopherol, alpha (mg) 2.2 0.5 n/a 0.0 0.0 0.0 1.0 0.3 0.2 n/a 9.7 0.9 n/a n/a 0.0 0.7 0.0 0.0 n/a 0.5 0.2 0.0 n/a 0.0 n/a 0.1 16 2
Tocopherol, beta (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma (mg) 0.0 4.1 n/a n/a n/a 0.0 0.2 n/a n/a n/a n/a n/a n/a n/a 0.1 6.1 0.0 0.0 n/a 0.1 n/a n/a n/a n/a n/a 0.2 11 1
Total Fat (g) 5.4 1.0 n/a 0.0 0.0 0.2 0.4 0.1 0.0 n/a 68.0 0.6 1.6 0.1 6.7 1.5 0.1 0.1 n/a 0.2 0.2 0.1 n/a 0.0 n/a 0.4 87 11
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.2 0.2 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.3 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 1 0
Tyrosine (g) 0.6 0.7 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.0 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 2 0
Valine (g) 0.9 1.2 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.1 n/a 0.0 0.0 1.8 n/a 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 4 1
Vitamin A, IU (IU) 0.0 37.4 n/a 0.0 0.0 3.2 1,499.4 530.6 539.8 n/a 0.0 1,285.2 0.0 1.1 0.0 56.2 0.0 1.6 n/a 749.7 22.1 6.4 n/a 0.0 n/a 0.3 4,733 592
Vitamin A, RAE (mcg) 0.0 1.9 n/a 0.0 0.0 0.0 75.6 26.6 27.0 n/a 0.0 64.8 0.0 0.1 0.0 2.9 0.0 0.0 n/a 37.8 0.8 0.4 n/a 0.0 n/a 0.0 238 30
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.9 0.5 n/a 0.0 0.0 0.2 0.1 0.1 0.0 n/a 0.0 0.7 n/a 0.0 0.0 0.8 0.0 0.1 n/a 0.1 0.1 0.0 n/a 0.0 n/a 0.0 4 0
Vitamin C (mg) 0.0 4.2 n/a 0.0 0.0 11.8 24.7 109.1 2.2 n/a 0.0 194.0 1.9 0.1 0.7 6.3 0.3 5.9 n/a 12.3 1.8 0.7 n/a 0.0 n/a 0.1 376 47
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0 0
Water (g) 19.2 10.0 n/a 0.0 0.0 142.6 170.1 39.5 7.4 n/a 0.0 118.8 0.8 0.2 9.4 15.0 0.1 71.3 n/a 85.1 75.8 6.7 n/a 0.0 n/a 0.1 772 96
Zinc (mg) 3.7 4.6 n/a 0.0 0.0 0.3 0.3 0.1 0.0 n/a 0.0 0.4 0.4 0.0 0.2 6.9 0.0 0.1 n/a 0.2 0.1 0.0 n/a 0.0 n/a 0.1 18 2

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