Payasam Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of payasam contains 168 calories, 3.6g protein, 26.5g carbs, and 5.4g fat. Payasam is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 168 kcal | 8% |
| Protein | 3.6g | 7% |
| Carbohydrates | 26.5g | 10% |
| Total Fat | 5.4g | 7% |
| Fiber | 0.40g | 1% |
| Sodium | 54.0mg | 2% |
Is Payasam Good for You?
Payasam is a moderately nutritious dessert that provides decent carbohydrate and protein content. A 100g serving delivers 26.5g of carbohydrates (10% DV) and 3.6g of protein (7% DV), making it a reasonable source of energy. However, it is relatively low in fiber at 0.4g per serving, so it should be enjoyed as an occasional treat rather than a dietary staple.
Key Health Benefits of Payasam
Energy from Carbohydrates – With 26.5g of carbohydrates per 100g (10% DV), Payasam is a good source of quick energy, making it suitable for post-workout recovery or an afternoon pick-me-up.
Moderate Protein Content – The 3.6g of protein (7% DV) in each serving supports muscle maintenance and satiety, though it is not a primary protein source.
Low Sodium Profile – At just 54mg of sodium per 100g (2% DV), Payasam is a heart-friendly dessert option compared to many processed sweets and baked goods.
Modest Fat Content – The 5.4g of total fat (7% DV) keeps calorie density relatively controlled, allowing for portion flexibility in a balanced diet.
Reasonable Calorie Count – At 168 kcal per 100g (8% DV), Payasam is lighter than many traditional desserts, making it easier to fit into daily calorie goals when consumed in moderation.
How Does Payasam Compare?
Compared to kheer (rice pudding), Payasam is similarly calorie-dense but often contains more varied ingredients like lentils and nuts, which can provide slightly better protein diversity. Both are traditional South Indian sweets, though Payasam’s inclusion of ingredients like moong dal or chickpeas gives it a nutritional edge in plant-based protein. It is generally comparable in sugar content to other festive desserts but offers more nutritional complexity than simple rice-based puddings.
Frequently Asked Questions
How many calories is in payasam?
Payasam contains approximately 168 calories per 100g serving (8% of a standard 2,000 calorie daily diet). A typical dessert portion of 150g would provide around 252 calories. The exact calorie count can vary depending on the specific recipe and ingredients used.
Is payasam good for weight loss?
Payasam is not ideal for strict weight loss due to its carbohydrate and fat content, but it can be included occasionally in a balanced diet if portion-controlled. A small 80-100g serving fits within many calorie-controlled plans as a treat. For weight loss, pairing it with fiber-rich foods and limiting frequency is recommended.
How much protein does payasam contain?
Payasam provides 3.6g of protein per 100g serving (7% DV). While this is a modest amount, the protein content varies depending on whether the recipe includes legumes like moong dal or chickpeas, which can increase protein levels. It should not be relied upon as a primary protein source.
Can I eat payasam if I’m on a low-sodium diet?
Yes, Payasam is suitable for low-sodium diets, containing only 54mg of sodium per 100g (2% DV). This makes it significantly lower in sodium than many processed desserts and snack foods. Those on strict sodium restriction should verify the specific recipe used, as some variations may include added salt.
How should I store payasam to keep it fresh?
Payasam should be stored in an airtight container in the refrigerator and is typically best consumed within 3-4 days. For longer storage, it can be frozen for up to 2-3 months, though texture may change slightly upon thawing. Always allow it to come to room temperature or warm gently before serving frozen payasam.
How to Track Payasam Nutrition with Gram
Simply open the Gram app and use the AI food scanner to photograph your payasam—it will instantly identify the dish and log all nutritional data per your serving size. You’ll get a complete breakdown of calories, macronutrients, fiber, and sodium without manual entry. This makes it effortless to monitor how payasam fits into your daily nutrition goals and dietary patterns.
Frequently Asked Questions
How many calories is in payasam?
Payasam contains approximately 168 calories per 100g serving (8% of a standard 2,000 calorie daily diet). A typical dessert portion of 150g would provide around 252 calories. The exact calorie count can vary depending on the specific recipe and ingredients used.
Is payasam good for weight loss?
Payasam is not ideal for strict weight loss due to its carbohydrate and fat content, but it can be included occasionally in a balanced diet if portion-controlled. A small 80-100g serving fits within many calorie-controlled plans as a treat. For weight loss, pairing it with fiber-rich foods and limiting frequency is recommended.
How much protein does payasam contain?
Payasam provides 3.6g of protein per 100g serving (7% DV). While this is a modest amount, the protein content varies depending on whether the recipe includes legumes like moong dal or chickpeas, which can increase protein levels. It should not be relied upon as a primary protein source.
Can I eat payasam if I'm on a low-sodium diet?
Yes, Payasam is suitable for low-sodium diets, containing only 54mg of sodium per 100g (2% DV). This makes it significantly lower in sodium than many processed desserts and snack foods. Those on strict sodium restriction should verify the specific recipe used, as some variations may include added salt.
How should I store payasam to keep it fresh?
Payasam should be stored in an airtight container in the refrigerator and is typically best consumed within 3-4 days. For longer storage, it can be frozen for up to 2-3 months, though texture may change slightly upon thawing. Always allow it to come to room temperature or warm gently before serving frozen payasam.
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Nutrition data sourced from USDA FoodData Central. Track payasam and thousands of other foods with the Gram app.