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Papad
Thin, crisp Indian wafer made from lentil or rice flour. Garlic, onion, and beetroot variants — a meal accompaniment that is actually high in protein and minerals when made right.
Quick Facts
- Papad (also called papadum or appalam) is a thin dried wafer — the base is typically urad dal flour (black gram), rice flour, or a combination
- Urad dal papad: ~25g protein per 100g — one of the highest-protein Indian snack foods
- Three cooking methods — roasted (lowest calories), fried (highest calories), microwave (similar to roasted)
- Traditional papad is sun-dried — the drying process is what gives it the characteristic snap when cooked
- Sodium content is high: 1000–1500mg per 100g (raw) — 1 papad is about 10–15g, so 100–150mg sodium per piece
- Organic Mandya carries garlic, onion, and beetroot variants — each adds distinct flavour and minor nutritional variation
What Is Papad?
Papad is one of India’s oldest processed foods — a sun-dried wafer made from legume or grain flour that is reconstituted by roasting or frying before eating. References to papad appear in Sanskrit texts from the 5th century CE, making it among the most historically documented Indian food products.
The base determines most of the nutrition. Urad dal (black gram) papad is the most common and most protein-rich. Rice flour papad is lighter and lower in protein. Some papad uses a mixed base of urad dal and arrowroot or sago — these have lower protein and higher starch content.
Garlic papad adds dried garlic powder to the dough before rolling. The garlic flavour concentrates during drying and becomes more pronounced when roasted. Garlic also contributes allicin precursors — though the cooking process reduces their bioavailability significantly.
Onion papad uses dried onion in the dough. The sweetness of onion caramelises slightly during roasting, making it more complex in flavour.
Beetroot papad (the less common variant) uses beetroot powder, which gives a pinkish-red colour naturally. This is primarily aesthetic but does add a small amount of betalains.
Nutrition Comparison
Papad Variants — Nutrition and Key Differences
| Type | Base | Protein/100g | Sodium/piece (~12g) | Key Note |
|---|---|---|---|---|
| Urad Dal Papad | Black gram flour | ~25g | ~120–180mg | Highest protein — traditional base |
| Rice Papad | Rice flour | ~7g | ~100–140mg | Lower protein, lighter texture |
| Garlic Papad | Urad dal + garlic | ~23g | ~130–190mg | Slight antimicrobial benefit from garlic |
| Onion Papad | Urad dal + onion | ~22g | ~130–190mg | Flavour complexity from onion sugars |
| Beetroot Papad | Rice or urad + beetroot | ~15–23g | ~120–160mg | Natural colour from betalains |
Protein values are for raw/uncooked papad per 100g. Per-piece sodium is based on a ~12g papad.
Roasted vs Fried
Nutrition Facts
Per 100g
| Nutrient | Amount |
|---|---|
| Roasted — Energy | ~38 kcal |
| Roasted — Fat | ~0.5g |
| Fried — Energy | ~65 kcal |
| Fried — Fat | ~4g |
| Protein (both) | ~3g |
| Sodium (both) | ~130–180mg |
Roasting over a gas flame or in a dry pan is the traditional method — and the lower-calorie option. Microwaving achieves similar results. Frying nearly doubles the calorie content and adds significant fat from the oil.
What to Check on the Label
First ingredient should be urad dal flour for a protein-rich papad. If rice flour or arrowroot is first, it is a starch-dominant product.
No artificial colour. Beetroot papad should list beetroot powder as the colouring — not E100 (curcumin), E102 (tartrazine), or other synthetic dyes.
No chemical preservatives. Traditional sun-dried papad has no need for preservatives — its low moisture makes it shelf-stable. BHA, BHT, or sodium benzoate on a papad label is a red flag.
Short ingredient list. Authentic papad: urad dal flour, salt, black pepper, sodium bicarbonate (for puffing), oil. That is the entire list. If there are more than 8–10 ingredients, ask why.
Organic Mandya products are
Q Is eating papad every day okay?
Is eating papad every day okay?
One or two papadums roasted — not fried — is reasonable as a daily meal accompaniment. The sodium is the main concern: ~150mg per papad adds up if you are also eating salty dal, pickles, and chapati with salt. If you are watching sodium intake (hypertension, kidney disease), count papad as part of your daily sodium budget. For a healthy adult with no restrictions, 1–2 roasted papadums per meal is fine.
Q Does garlic in papad have health benefits?
Does garlic in papad have health benefits?
Fresh garlic contains allicin and related compounds with well-documented antimicrobial and cardiovascular benefits. Dried garlic powder retains some of these — but cooking (roasting or frying) further reduces their bioactivity. The garlic in papad contributes flavour primarily. Do not eat papad for garlic's health benefits — eat fresh garlic for that.
Available at Organic Mandya
Organic Papad
Garlic, onion, and beetroot variants. Traditional sun-dried urad dal papad. No artificial colour or preservatives.
Disclaimer: This article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before making dietary changes, especially if you have a medical condition.