Nutritional Facts of Onion Tomato Uttapam, Tomato Onion Uttapa

This calorie page has been viewed 22261 times Last Updated : Jun 23,2020



Onion Tomato Uttapam, Tomato Onion Uttapa

How many calories does one Onion Tomato Uttapam have?

One Onion Tomato Uttapam gives 92 calories. Out of which carbohydrates comprise 82 calories, proteins account for 30 calories and remaining calories come from fat which is 32 calories.  One Onion Tomato Uttapam provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Onion Tomato Uttapam recipe

Is Onion Tomato Uttapam healthy ?

Yes for healthy indviduals in limited quanuty and no for diabetics and weight loss.  Made from dosa batter which is from urad dal, rice, par boiled rice, poha and methi.

What's good.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

What's the problem in the dosa batter?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Parboiled Rice (Ukda Chawal) Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. Read is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have onion tomato uttapam  ?

No. There is a lot of usage of rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.  The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice

Here is a healthier uttpam option.

You can have   bajra carrot onion uttapam recipe made from bajra and ZERO rice.

Bajra, Carrot and Onion Uttapa

Bajra, Carrot and Onion Uttapa

Can healthy individuals have onion tomato uttapam ?

Yes, but limited quantity. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of uttapa (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your uttpa and serve it with coconut chutney.

Healthy Chutney to have with Uttapa :

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

 Nariyal chutney  - Coconut Chutney

 Nariyal chutney  - Coconut Chutney

How to burn 92 calories that come from one Onion tomato uttapam?

Walking (6 kmph) =        28  mins
Running (11 kmph) =           9  mins
Cycling (30 kmph) =        12  mins
Swimming (2 kmph) =         16  mins


Note: These values are approximate and calorie burning differs in each individual.

Value per per uttapam% Daily Values
Energy92 cal5%
Protein17.9 g33%
Carbohydrates14.2 g5%
Fiber1.5 g6%
Fat2.8 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A202.2 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C10.9 mg27%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)15.8 mcg8%
MINERALS
Calcium32.8 mg5%
Iron0.7 mg3%
Magnesium6.8 mg2%
Phosphorus17.7 mg3%
Sodium6.6 mg0%
Potassium103.7 mg2%
Zinc0.4 mg4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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