Is Paniyaram Good for Health?

Is Paniyaram good for health

Yes, Paniyaram is a healthy, high-protein, low-fat, high-fiber, low-calorie, and nutrient-dense food rich in essential vitamins and minerals that help keep your body healthy and functioning correctly. It is made from rice and urad dal as the main ingredients, which is a nutritious snack, and because rice is a good source of carbohydrates, manganese, selenium, iron, folic acid, magnesium, phosphorus, thiamine, niacin, and omega-6 fatty acids. The urad dal in Paniyaram also provides protein and fiber, contributing to a balanced diet plan. Fermentation of the batter enhances nutrient absorption and adds probiotics, which support gut health. Let us look at some of the health benefits of paniyaram.

Benefits of Paniyaram for Health

Paniyaram is made from fermented rice, which introduces microflora into your body that acts as a probiotic, and is great for your gut health. Urad dal is a fantastic source of plant-based protein, so if you’re looking to build muscle or want a healthier protein option, paniyaram has you covered. Paniyaram is naturally gluten-free, which is an excellent addition to gluten free diet for thyroid, so it’s perfect for anyone who needs to avoid gluten. Is paniyaram good for health? Paniyaram has numerous health benefits due to its nutrient-rich components and preparation method. Here are some of the key health benefits of paniyaram:

1. Nutrient-Rich

Paniyaram is made from fermented batter consisting of whole grains like rice and lentils. This fermentation process enhances nutrient absorption and increases probiotic content, which is one of the health benefits of Paniyaram and again proves how Is paniyaram good for health. Paniyaram are low in fat, making them ideal food for those trying to reduce their weight. Also, paniyaram is a good source of high protein, which helps keep you feeling full and satisfied. 

2. Digestive Health

The complex carbohydrates and dietary fiber in Paniyaram help with digestion and promote good gut health. The fermentation process also encourages the growth of beneficial gut bacteria, which can improve digestive efficiency and nutrient absorption. Paniyaram is clear through this benefit of paniyaram because fiber is a non-digestive carbohydrate that is essential for promoting and regulating good bowel movement on a daily basis and avoids problems like constipation.

3. Customizable Nutrition

Paniyaram can be personalized with vegetables and spices, adding essential vitamins, minerals, and antioxidants to your balanced diet chart. Ingredients like spinach, carrots, and coriander enhance the nutritional value, providing various health benefits, such as improved immunity, better skin health, and reduced inflammation.

4. Balanced Diet

Including Paniyaram in your daily meals contributes to a whole-meal diet, promoting your body’s overall health and well-being. It offers a balanced intake of macronutrients like carbohydrates, proteins, healthy fats, and essential nutrients for bodily functions, proving why Is paniyaram good for health. If you are looking for more options for healthy snacks, Paniyaram is an excellent addition to your list.

Is Paniyaram Good for Weight Loss?

Due to its high protein and fiber content, paniyaram can be an excellent addition to a weight loss diet and healthy food chart. Also, paniyaram is suitable for a high-protein diet, which helps to keep you feeling full and satiated. This makes it an ideal snack for those trying to lose weight.

  • High in Protein: The urad dal in Paniyaram is a good protein source, which helps keep you feeling full and satiated. This makes it an ideal snack for those trying to lose weight, as it can reduce overall calorie intake by preventing overeating. This is one of the key reasons why Is paniyaram good for health.
  • Rich in Fiber: The fiber in the ingredients helps in digestion and maintaining a healthy weight. Fiber adds bulk to the diet, promoting satiety, and can help regulate blood sugar levels, which is important for weight management. For personalized weight loss solutions, consider exploring our Buy Weight Loss Plans.
  • Low-Fat: Paniyaram is low in fat, making it an ideal snack for those trying to reduce their fat intake and lose weight. Plus, whether Is paniyaram good for health or not is very much understood till now because due to this guilt-free nature of paniyaram, it offers nutritious food and meal options.

Different Types of Paniyaram and Their Health Benefits

There are different types of Paniyaram, like Kuzhi paniyaram, which is made from fermented rice and urad dal batter and is rich in probiotics, which help in digestion and improve gut health. Ragi Paniyaram is a good source of calcium and iron, promoting healthy bones and combating anemia. Each type not only adds nutrients to your diet but also enhances nutrition, making paniyaram a versatile and healthy evening snacks option. Paniyaram comes in various types, and the Health benefits of paniyaram are unique, like its unique variations.

  • Ragi Paniyaram: This paniyaram is made with ragi flour; this paniyaram is low in calories, high in fiber, iron, and calcium, and easy to digest. Ragi is also gluten-free, making this version suitable for people with gluten intolerance. Its high calcium content supports bone health, while fiber helps in digestion and helps maintain healthy blood sugar levels.
  • Kuzhi Paniyaram: This South Indian breakfast dish is made from fermented rice batter and urad dal, a good protein source that can promote healthy digestion by encouraging the growth of beneficial gut bacteria, which can improve overall gut health and help in better digestion and nutrient absorption.
  • Keerai Paniyaram: This soft and fluffy paniyaram is healthy for calorie-conscious people, containing only 141 calories. The batter can include fresh coriander leaves, green chilies, and other green leafy vegetables, which add vitamins, minerals, and antioxidants to the dish. These ingredients can help detoxify the body, improve immune function, and reduce inflammation.
  • Oats Khara Paniyaram: This is a healthy alternative to traditional South Indian paniyaram with oats and lentils. It consists of all the basic ingredients, including oats. This is the best breakfast food with its protein-rich contents. 

How to Add Paniyaram in Diet Plan for Health Benefits?

To add paniyaram into your diet for health benefits, you must enjoy it as a nutritious breakfast or snack, eating it with chutneys or sambar for added flavour and nutrients. Use Ragi paniyaram for a calcium-rich option or Vegetable Paniyaram to boost your vegetable intake. Going for Sweet Paniyaram with jaggery is also a healthier choice for children. Try different types of paniyaram to enjoy a variety of health benefits throughout the week. To incorporate Paniyaram into your diet to find out if Is paniyaram good for your health to get the maximum health benefits, follow these steps:

STEP 1: Breakfast Option

Start your day with a nutritious Paniyaram breakfast paired with vegetables or chutney. This provides a balanced meal with proteins, carbohydrates, and essential vitamins.

STEP 2: Midday Snack

Enjoy Paniyaram as a healthy midday snack to keep your energy levels up. It’s a better alternative to processed snacks and provides sustained energy due to its complex carbohydrates.

STEP 3: Dinner

Include Paniyaram in your dinner, especially if you are looking for a light yet nutritious meal. Pair it with a light soup or salad to complete your meal without overloading with calories.

What is the Best Time to Have Paniyaram for Health Benefits?

The best time to have Paniyaram is during breakfast, as a midday or evening snack. This timing allows your body to utilize the nutrients effectively and energises you throughout the day and evening. Including Paniyaram in your dinner is also beneficial as it provides a light yet nutrient-dense meal option, ensuring you don’t go to bed feeling too heavy or full. This further emphasizes why and how paniyaram is good for health.

Expert Review on Is Paniyaram Good for Health

Dr Monika answers in this review whether Is Paniyaram good for Health or not for health. Paniyaram is a versatile and nutritious food that can be a healthy addition to any diet. Paniyarams nutrient-rich ingredients, coupled with the benefits of fermentation, make it an excellent choice for promoting gut health, helping digestion, and adding to a balanced diet. The various types of Paniyaram, such as Ragi, Kuzhi, and Keerai Paniyaram, offer unique health benefits, making it suitable for different dietary needs and preferences. Adding Paniyaram into your regular meal plan can support overall health and well-being, showcasing why Paniyaram is good for health and the numerous health benefits of Paniyaram.


Amit, Dassana, and Step Guide. 2022. “Paniyaram (Kuzhi Paniyaram Recipe) » Dassana’s Veg Recipes.” Dassana’s Veg Recipes.

“Health benefits of fermented foods.” n.d. PubMed. Accessed June 9, 2024.

Lattimer, James M., and Mark D. Haub. n.d. “Effects of Dietary Fiber and Its Components on Metabolic Health.” NCBI. Accessed June 9, 2024.

“Urad Dal: Benefits and Nutrition Facts.” 2022. Himalayan Natives.


1. How many calories does Paniyaram have?

Keerai Paniyaram contains just 141 calories, making it an excellent option for calorie-conscious individuals who are in constant search for Is paniyaram good for health?

2. In which state is Paniyaram famous?

Paniyaram is famous in Tamil Nadu, where it is known as Kuzhi Paniyaram. It is also popular in Andhra Pradesh, where it is called Gunta Ponganalu, showcasing the regional importance and health benefits of paniyaram.

3. Can we drink apple shake in the morning?

Yes, apple shake is a healthy breakfast or mid-morning beverage. Apples blended with milk and sugar make a creamy and tasty shake that is nutritious and delicious, complementing the health benefits of paniyaram.

4. Is it healthy to eat Appam?

Yes, Appam is a healthy and nutritious breakfast option. Many South Indian foods like Appam are fermented, enriching them with Vitamin B-12 and making them easy to digest.

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