Poori (Puri): Calories, Nutrition Facts, and Health Guide
Traditional Indian deep-fried whole wheat bread - delicious but calorie-dense. Learn the health impact and smarter alternatives.
Quick Nutrition Facts
Per 1 Poori (36g, ~12cm diameter)
| Nutrient | Amount |
|---|---|
| Calories | 107 kcal |
| Protein | 2.7g |
| Carbohydrates | 16.8g |
| Fiber | 1.7g |
| Sugars | 0.1g |
| Fat | 3.4g |
| Saturated Fat | 0.5g |
| Sodium | 247mg |
| Potassium | 58mg |
| Iron | 0.9mg |
Per 100g: 296 cal | 7.5g protein | 46.7g carbs | 9.4g fat | 4.7g fiber
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Poori absorbs significant oil during deep-frying - about 9g fat per 100g (28% by weight). While whole wheat provides 4.7g fiber, the high oil content and refined carbs make it calorie-dense. Air-frying or baking reduces fat by 60-70%.
Myth Busters
MYTH #1: Whole Wheat Poori is Healthy
TRUTH: While whole wheat adds fiber (4.7g per 100g), deep-frying in oil makes it calorie-dense. Fried foods are linked to increased diabetes and heart disease risk. One poori = 107 calories with 3.4g fat - same calories as 1.5 rotis.
MYTH #2: Poori Doesn't Affect Blood Sugar Much
TRUTH: Poori has high glycemic load (46.7g carbs per 100g). Refined carbs cause rapid blood sugar spikes, especially problematic for diabetics. The fat slows absorption slightly but doesn't prevent the spike.
MYTH #3: Eating Poori Occasionally Won't Impact Weight
TRUTH: 2 pooris (common serving) = 214 calories, mostly from refined carbs and oil. Regular consumption (even weekly) adds significant calories. Better to reserve for special occasions or switch to air-fried versions.
MYTH #4: Poori Is Traditional, So It Must Be Healthy
TRUTH: Traditional doesn't mean optimal for modern sedentary lifestyles. Our ancestors had higher physical activity levels. Today's portion sizes are also larger - traditional pooris were smaller (8-10cm vs 12-15cm now).
MYTH #5: Oil Used in Poori Adds Healthy Fats
TRUTH: Deep-frying oxidizes oils, creating harmful compounds. Reused oil (common practice) produces trans fats and free radicals. Even healthy oils become unhealthy when repeatedly heated to frying temperatures.
MYTH #6: Poori with Sabzi Is a Balanced Meal
TRUTH: Poori + potato curry = high carb, high fat, low protein. Lacks balance. Better: 1 roti + dal + sabzi provides protein, fiber, and fewer calories (250 cal vs 400+ cal).
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High calorie density (296 cal/100g), 28% fat from deep-frying. 2 pooris = 214 calories with minimal satiety. Better: roti (80 cal) or air-fried version (120 cal). |
| Muscle Gain |  | Low protein (7.5g per 100g). Provides quick energy (46.7g carbs) post-workout but lacks amino acids. Pair with protein-rich curry or dal for muscle recovery. |
| Diabetes Management |  | High glycemic load causes rapid blood sugar spikes. Deep-fried carbs worst for diabetics. Use multigrain or almond flour versions instead. |
| PCOS Management | | Refined carbs + oil worsen insulin resistance. Deep-fried foods linked to inflammation. Limit to 1 small piece monthly or choose baked versions. |
| Pregnancy Nutrition | | Provides quick energy but lacks essential nutrients. Whole wheat offers iron (0.9mg per piece). Safe in moderation (1-2 per week). Avoid excessive fried foods during pregnancy. |
| Viral/Flu Recovery | | Heavy, oily foods slow digestion during illness. Low in immune-boosting nutrients. Better: light roti with dal soup provides easier-to-digest carbs and protein. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores and healthier Indian bread alternatives!
Blood Sugar Response to Poori
Understanding how poori affects your blood glucose can help you make informed decisions about when and how to eat it.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Diabetics may experience higher peaks. Not medical advice.*
How to Flatten the Spike
Pairing poori with protein and fiber slows glucose absorption and reduces blood sugar peaks:
- 🥣 Chole (chickpea curry) - 15g protein, 12g fiber per cup
- 🥛 Raita (yogurt sauce) - Protein and probiotics slow digestion
- 🥗 Vegetable curry (non-starchy) - Fiber reduces absorption rate
- 🫘 Dal (lentil soup) - Protein-rich, low GI
Better strategy: Limit to 1 poori, pair with protein-rich curry, eat vegetables first to slow carb absorption.
Cultural Significance
Poori has been a staple of Indian cuisine for over 1,000 years, mentioned in ancient Sanskrit texts as "Purika."
In India:
- Essential for festivals: Diwali, Holi, Janmashtami, Navratri
- Traditional breakfast: Poori-bhaji, poori-chole, poori-aloo
- Regional varieties: Bedmi poori (UP), Masala poori (Karnataka), Luchi (Bengal - smaller, made with maida)
- Symbol of celebration and hospitality
Religious & Cultural Context:
- Offered as prasad (blessed food) in temples
- Served at weddings, pujas, and community feasts
- Represents prosperity and abundance
- Made fresh for guests as a sign of respect
Modern Adaptations:
- Air-fried poori (60% less oil)
- Multigrain poori (lower GI)
- Baked chakli-style poori (crispy without frying)
- Ragi, bajra, and quinoa flour versions for health-conscious
Compare & Substitute
Poori vs Other Indian Breads (Per 100g)
| Nutrient | 🫓 Poori (Deep-fried) | 🫓 Roti/Chapati | 🫓 Phulka | 🫓 Paratha (Oil-cooked) |
|---|---|---|---|---|
| Calories | 296 kcal | 222 kcal | 172 kcal | 320 kcal |
| Carbs | 46.7g | 45g | 38g | 42g |
| Fiber | 4.7g | 5.2g | 4.8g | 3.8g |
| Protein | 7.5g | 8.1g | 7.2g | 7.9g |
| Fat | 9.4g | 1.2g | 0.8g | 13g |
| Sodium | 685mg | 456mg | 380mg | 720mg |
| Iron | 2.5mg | 2.9mg | 2.6mg | 2.4mg |
| Glycemic Index | 65-75 (High) | 52-58 (Medium) | 50-55 (Low-Medium) | 60-70 (Medium-High) |
| Best For | Occasional treats, festivals | Daily meals, balanced nutrition | Weight loss, diabetes control | Breakfast (1-2 per week) |
Frequently Asked Questions
How many calories are in one poori?
One medium poori (36g, 12cm diameter) contains 107 calories.
Per 100g (about 3 small pooris): 296 calories with 46.7g carbs, 9.4g fat, and 7.5g protein.
Common serving: 2 pooris = 214 calories, 6.8g fat, 33.6g carbs. That's equivalent to 3 slices of bread or 1 cup of cooked rice.
Calorie breakdown: 62% carbs, 28% fat, 10% protein - high in both carbs and fat due to deep-frying.
Is poori good for weight loss?
No, poori is not ideal for weight loss. It's deep-fried, making it calorie-dense with 296 cal per 100g.
Why it's problematic: 2 pooris (common serving) = 214 calories; Absorbs 9g oil per 100g (28% by weight); Low satiety - you'll feel hungry quickly despite high calories.
Better alternatives for weight loss: Roti/chapati: 80 cal per piece, 1.2g fat; Phulka (dry-roasted): 60 cal per piece, 0.8g fat; Multigrain roti: 85 cal, higher fiber; Air-fried poori: 120 cal (60% less fat).
Occasional consumption: If you must eat poori, limit to 1 small piece, pair with protein-rich curry, and skip other high-calorie foods that day.
Can diabetics eat poori?
Diabetics should severely limit or avoid traditional poori. High glycemic load (46.7g carbs per 100g) causes rapid blood sugar spikes.
Why it's risky: Deep-fried refined carbs cause the fastest blood sugar increase; Oil doesn't prevent glucose spike, just adds calories; Typical serving (2 pooris) = 33.6g carbs.
Safer alternatives for diabetics: Multigrain poori with low-GI flours (bajra, ragi, quinoa); Almond flour or coconut flour poori (5-8g carbs per piece); Air-fried or baked versions; Limit to 1 small piece, pair with protein.
Best practices: Monitor blood sugar 2 hours after eating; Choose vegetables first, then protein, then 1 small poori; Never eat poori alone or with potato curry (double carb spike).
What is the glycemic index of poori?
Whole wheat poori has an estimated glycemic index (GI) of 65-75 (high).
What this means: Causes rapid blood sugar spike within 30-45 minutes; Peak glucose levels reach 140-160 mg/dL in diabetics; Takes 2-3 hours to return to baseline.
Factors affecting GI: Oil content slows absorption slightly but doesn't lower GI significantly; Whole wheat (GI 65-75) vs refined flour/maida poori (GI 80-90); Serving size matters - 2 pooris = higher glycemic load.
Lower-GI alternatives: Ragi poori (GI 45-50), bajra poori (GI 50-55), multigrain mix (GI 55-60), almond flour poori (GI 30-35).
Is whole wheat poori healthy?
Whole wheat poori is healthier than refined flour versions but still not optimal due to deep-frying.
Nutritional benefits: 4.7g fiber per 100g (vs 2g in maida poori); B vitamins (thiamin, niacin) for energy metabolism; Iron: 2.5mg per 100g (14% daily value); Magnesium, phosphorus for bone health.
Health concerns: Deep-frying oxidizes oils, creating harmful compounds; 9.4g fat per 100g (28% by weight); Regular fried food consumption linked to heart disease, diabetes.
Healthier preparation: Air-fried: reduces fat by 60-70% (120 cal per 100g); Baked: crispy texture with minimal oil; Shallow pan-fried with 1 tsp oil per poori.
Bottom line: Choose air-fried or baked whole wheat poori for occasional consumption. Daily roti is a better staple.
What are healthier alternatives to poori?
Everyday Alternatives (50-70% fewer calories):
- Roti/Chapati: 80 cal per piece, 1.2g fat, 5g fiber - best for daily meals
- Phulka (dry-roasted): 60 cal per piece, 0.8g fat - ideal for weight loss
- Multigrain roti: 85 cal, higher fiber and protein - better for diabetes
- Jowar/Bajra roti: 75 cal, low GI, gluten-free - excellent for PCOS
Healthier Poori Versions (40-60% fewer calories):
- Air-fried poori: 120 cal per 100g (vs 296 cal) - crispy without deep-frying
- Baked whole wheat poori: 140 cal per 100g - oven-baked with light oil brush
- Ragi/finger millet poori: 180 cal, lower GI, higher calcium
- Almond flour poori: 220 cal, 8g net carbs - keto-friendly
Best choice: Stick to roti/phulka for daily meals. Reserve air-fried or baked poori for weekends.
How do I make healthier poori at home?
Air-Fried Method (60% less fat):
- Make dough with whole wheat flour, water, 1 tsp oil
- Roll into 10-12cm circles
- Air-fry at 180°C (356°F) for 4-5 minutes per side
- Result: 120 cal per 100g, crispy texture
Baked Method:
- Roll poori, brush lightly with oil (1/2 tsp per piece)
- Bake at 200°C (392°F) for 5-7 minutes, flip, bake 3-4 more minutes
- Result: 140 cal per 100g
Multigrain Recipe (Lower GI):
- Mix: 50% whole wheat + 25% ragi + 25% bajra flour
- Reduces GI from 70 to 55-60
- Higher fiber and minerals
Pro tips: Use fresh oil if deep-frying (never reuse); Roll thinner (2-3mm) for less oil absorption; Add 1 tbsp flaxseed powder to dough for omega-3s; Drain on paper towels immediately after frying.
Can I eat poori during pregnancy?
Yes, in moderation. Pregnant women can have 1-2 pooris per week as part of a balanced diet.
Nutritional benefits during pregnancy: Iron: 0.9mg per piece (supports increased blood volume); Whole wheat provides B vitamins (folic acid essential for fetal development); Quick energy source (46.7g carbs) when needed.
Precautions: Limit to 1-2 pieces per week; Choose homemade with fresh oil over restaurant versions; Pair with protein-rich curry (chole, paneer) for balanced nutrition; Avoid if experiencing gestational diabetes - high GI causes blood sugar spikes.
Better daily options: Roti with dal and sabzi; Multigrain bread; Oats or whole grain cereals.
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