How Many Calories in Pulut Panggang?

2 rolls of pulut panggang are about 290 kcal. Grilled sticky rice with spicy coconut inside.

290kcal / 2 rolls

Two rolls of pulut panggang come in around 290 calories, so roughly 145 each. It is glutinous rice cooked in coconut milk, wrapped around a spiced coconut or dried shrimp filling, then grilled in banana leaf. The grilling keeps oil out, but glutinous rice plus coconut milk is dense, so two rolls is a proper snack not a nibble.

Nutrition facts

Per 2 rolls (130g)	Amount	Per 100g
Calories	290 kcal	223 kcal
Protein	6 g	5 g
Carbs	44 g	34 g
Fat	10 g	8 g

Where the calories come from

Glutinous rice in coconut milk95g

200 kcal

Spiced coconut or shrimp filling30g

80 kcal

Banana leaf char and oil brush5g

10 kcal

The real talk

Pulut panggang smells amazing off the charcoal and the banana leaf char makes you want three immediately. But glutinous rice is heavy, bro, and it is cooked in coconut milk, so each roll is about 145 calories. Two rolls is 290, basically a small meal.

It is grilled so there is no frying oil, which is a plus, and the rempah filling actually gives it flavour and a little protein. Just know that two rolls fills you up like rice because it is rice. Treat it as a mini meal, not a between-meal snack you stack on top of lunch.

How the portions compare

145 kcal

1 roll

290 kcal

2 rolls (1 serving)

580 kcal

4 rolls

Pulut Panggang variants, ranked by calories

Variant	Calories	Notes
Pulut panggang inti kelapa	290 kcal	2 rolls, sweet coconut filling
Pulut panggang udang	300 kcal	2 rolls, spicy dried shrimp filling

How to eat it lighter

Count 2 rolls as part of a meal, not an extra on top of your rice
Pick rolls with more filling and a thinner rice layer if you can
It is grilled already, so just skip any sweet sauce and you are good

Common questions

How many calories in pulut panggang?

About 145 calories per roll, so 290 for two. Bigger rolls with more coconut filling go higher.

Is pulut panggang fattening?

It is calorie dense because glutinous rice and coconut milk are heavy, but it is grilled not fried. Treat 2 rolls like a small meal and it fits fine.

Is pulut panggang a meal or a snack?

Two rolls is really a light meal worth of carbs. If you eat it as a snack on top of full meals, that is where the calories pile up.

Calorie and macro figures are estimates for a typical hawker or kopitiam serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

New to all this? Read how I went from 128kg to 86kg without cutting rice →