Is Puttu Good for Weight Loss? The Complete Answer
Is puttu good for weight loss? Yes — here's exactly why, how much to eat, and what to pair it with for the best results.
Short answer: yes, puttu is one of the best Kerala breakfasts for weight loss. Long answer: it depends on portion size and what you pair it with.
Why puttu works for fat loss
- It's steamed, not fried. No added oil at all.
- A single puttu is around 130–160 kcal — small enough to portion-control easily.
- It uses rice flour with grated coconut, giving you complex carbs plus a small amount of healthy fat.
- It's filling. Two puttu plus a curry will keep most people full till lunch.
Glycemic index
Plain puttu made with rice flour has a moderate GI — comparable to regular rice. The way to lower its blood sugar impact is to pair it with protein and fibre, which is exactly what kadala curry adds.
Best combinations for weight loss
- Puttu + kadala curry — the gold standard. Around 380 kcal, very high fibre, decent protein.
- Puttu + egg curry — high protein, balanced fat, around 400 kcal.
- Puttu + green gram curry — vegetarian protein, very filling.
Combinations to be careful with
- Puttu + thick coconut milk + sugar — doubles the calories and spikes blood sugar.
- Puttu + banana + sugar — fine occasionally, not for daily fat loss.
- Puttu + 3+ pieces because it tastes good — 4 puttu is already 600+ kcal.
How much puttu per meal?
For weight loss, 2 puttu per meal is the sweet spot. Add a protein-rich curry, and you have a clean, sustainable breakfast under 400 calories.
For more on Kerala breakfasts, see Best Kerala breakfast for weight loss. Want a full plan? Generate one free on BodyOS or read the Kerala diet plan guide.