Papad: a salty wafer that is small enough to count

A meta-analysis of 35 randomized trials in 2885 adults already treated for high blood pressure found that each 100 mmol a day less sodium, about 2.3 g, lowered systolic pressure by 6.81 mm Hg (95% CI 4.96 to 8.66). The trials ran a median of 28 days. Papad brings sodium in a concentrated form, 1745 mg per 3.5 oz (100 g) in the USDA tables. A single 9 g grilled papad, scaled down from that figure, carries about 157 mg sodium and 33 calories. Shop papads vary in size and in how much salt goes into the dough, and the USDA survey and reference records share the same sodium value, so there is no second independent measurement. The number that matters is how many you eat. We found no study of papad itself.

The numbers, per 3.5 oz (100 g)

As people eat it, per 3.5 oz (100 g)

How much is actually in it

• The USDA reference record for papad lists 1745 mg sodium and 18.6 g fiber per 3.5 oz (100 g), the same sodium value as the survey record, so there is no second independent figure. — USDA SR Legacy FDC 168106 Papad (n = 1 record) Evidence E source
  Per 100 g: sodium 1745 mg, fiber 18.6 g, copper 0.998 mg

What a real portion looks like

• One 9 g grilled papad carries about 157 mg sodium and 33 calories in USDA survey data, from 1745 mg sodium and 371 calories per 3.5 oz (100 g). — FNDDS food code 41311000 Papad, grilled or broiled (n = 1 record) Evidence E source
  Per 100 g: energy 371 calories, protein 25.56 g, total fat 3.25 g, sodium 1745 mg; per papad (9 g): sodium 157 mg, energy 33 calories, protein 2.3 g

What cooking and storage change

• Laboratory data suggest that drying papad with microwave-assisted hot air before frying cuts the oil it absorbs by more than 30% compared with traditional sun drying. — Black gram papad, 17 drying trials (300-900 W, 30-90 s, 40-60 C), then fried (n = 17 trials) Evidence D source
  Fried papad oil content reduced by more than 30% vs sun-dried; optimum 653 W, 56 s, 43 C gave oil content 7.90%

What it does to your health

• By a meta-analysis of 35 randomized trials in 2885 treated hypertensive adults, each 100 mmol/day less sodium lowered systolic blood pressure by 6.81 mm Hg. — 2885 participants with hypertension on constant blood pressure-lowering medication, 35 RCTs, median 28 days (n = 2885) Evidence A source
  Per 100 mmol reduction in 24-hour urinary sodium: systolic BP -6.81 mm Hg (95% CI 4.96-8.66), diastolic -3.85 mm Hg (95% CI 2.26-5.43)
• By a meta-analysis of 36 cluster randomized trials with 66,803 people, population sodium reduction programs lowered office systolic blood pressure by 2.64 mm Hg versus usual care. — 66,803 participants in 36 cluster randomized controlled trials (community, family, school, workplace) (n = 66803) Evidence A source
  Office systolic BP mean difference -2.64 mm Hg (95% CI -3.48 to -1.80), with heterogeneity; more effective in hypertensive and Asian cohorts

Safety, limits and interactions

• Pooled data from 16 cohort and case-control studies of 1.15 million adults found no link between high dietary acrylamide, which forms when papad is fried or flame-roasted, and site-specific cancers. — 1,151,189 non-occupationally exposed adults in 16 studies, median follow-up 14.9 years, 48,175 cancers (n = 1151189) Evidence C source
  No association for highest vs lowest acrylamide intake with each non-gynecological cancer; raised lung cancer risk only in smokers; mean intake 23 ug/day
• Pooled observational data from 32 publications link high dietary acrylamide only to a borderline 20% higher kidney cancer risk, with no meaningful association for most other cancers. — 32 publications up to July 2014, 14 cancer sites (n = 32 publications) Evidence C source
  Kidney cancer RR 1.20 (95% CI 1.00-1.45) high vs low intake; per 10 ug/day all RRs 0.95-1.03, none significant

Who this works differently for

• Among 216 asthma patients in India, 22 (10%) had a marked positive skin prick test to black gram, the pulse papad is made from. — 216 consecutive patients with bronchial asthma, India, mean age 31.9 years (n = 216) Evidence C source
  Marked positive skin prick test to black gram in 22 of 216 (10%), against 24 (11%) for rice

The bottom line

Across 36 cluster randomized trials with 66,803 people, community and workplace sodium reduction programs lowered office systolic pressure by 2.64 mm Hg (95% CI 1.80 to 3.48) against usual care, with wide differences between trials. Frying changes the papad more than grilling. The USDA figures above are for a grilled papad, and a fried one also soaks up oil. In laboratory tests on black gram papad, drying the dough with microwave-assisted hot air before frying cut the oil it took up by more than 30% compared with sun drying, at an optimum the lab modeled. Nobody tested this on people. Who should take care. We found no measurement of acrylamide in papad. For dietary acrylamide in general, pooled data from 16 cohort and case-control studies of 1.15 million adults found no link with any single cancer site. A second pooling of 32 publications found only a borderline 20% higher kidney cancer risk (RR 1.20, 95% CI 1.00 to 1.45), both observational. Papad is made from black gram. Among 216 asthma patients in India, 22 (10%) had a marked positive skin test to black gram, and whether that survives drying and frying is unknown. We have no card on pregnancy or medicines.

Sources

1. papd-r5-02 · USDA SR Legacy, dataset
   Papad (FDC 168106, sr_legacy, Legumes and Legume Products): Sodium 1745 mg; Fiber, total dietary 18.6 g; Copper 0.998 mg per 100 g
   USDA SR Legacy, FDC 168106 Papad · checked 2026-10-02
2. papd-r5-01 · USDA FNDDS, dataset
   Papad, grilled or broiled (FNDDS 41311000, FDC 2707429, WWEIA Beans, peas, legumes): 1 papad = 9 g; per 100 g: Energy 371 kcal; Protein 25.56 g; Total lipid (fat) 3.25 g; Sodium 1745 mg
   USDA FNDDS 2021-2023, food code 41311000 (FDC 2707429) · checked 2026-10-02
3. papd-r5-03 · laboratory study
   MAHD helped reduce higher than 30% of fried papad oil content compared to the traditional method.
   J Food Sci Technol, 2022 · checked 2026-10-02
4. papd-r5-07 · meta-analysis of RCTs
   We included 35 studies (median duration of 28 days) with a total of 2885 participants. For every 100 mmol reduction in 24-hour urinary sodium excretion, systolic blood pressure decreased by 6.81 mm Hg (95% CI, 4.96-8.66), diastolic blood pressure decreased by 3.85 mm Hg (95% CI, 2.26-5.43), and mean arterial pressure decreased by 4.83 mm Hg (95% CI, 3.22-6.44).
   Hypertension, 2024 · checked 2026-10-02
5. papd-r5-08 · meta-analysis of RCTs
   The population-based sodium reduction interventions decreased office systolic BP (SBP) compared with usual care in 36 studies (MD: -2.64 mmHg [95% confidence interval: -3.48- to 1.80]), with evidence of heterogeneity.
   Hypertens Res, 2025 · checked 2026-10-02
6. papd-r5-04 · meta-analysis of observational studies
   Pooled analysis showed no association between the highest vs. lowest dietary acrylamide exposure and each site-specific cancer investigated, with no evidence of thresholds in the dose-response meta-analysis.
   Front Nutr, 2022 · checked 2026-10-02
7. papd-r5-05 · meta-analysis of observational studies
   The RR was of borderline significance only for kidney cancer (RR = 1.20; 95% confidence interval, CI, 1.00-1.45).
   Int J Cancer, 2015 · checked 2026-10-02
8. papd-r5-06 · diagnostic study
   Rice elicited marked positive skin prick test reactions (SPT) in 24 (11%) asthma patients followed by black gram 22 (10%), lentil 21 (9.7%) and citrus fruits 20 (9.2%).
   Asian Pac J Allergy Immunol, 2006 · checked 2026-10-02