Appam vs onion uttapam: calories and protein compared
Short answer: for fat loss pick onion uttapam; for muscle gain onion uttapam does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Onion uttapam |
|---|---|---|
| Serving | 2 appam | 1 uttapam |
| Calories | 215 kcal | 275 kcal |
| Protein | 4 g | 7 g |
| Carbs | 41 g | 46 g |
| Fat | 4 g | 7 g |
| Protein per 100 kcal | 2 g | 2.7 g |
| Calories from fat | 18% | 22% |
What the numbers say
- Onion uttapam has 60 kcal more a serving than appam. One serving of onion uttapam has the calories of about 1.3 servings of appam.
- Onion uttapam has more protein: 7 g vs 4 g.
- For protein per calorie, onion uttapam wins with 2.7 g per 100 kcal.
Which to pick
- Losing fat: Onion uttapam, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Onion uttapam, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.