Across India · Bread
Puri
Also called poori, pooris, puris, fried bread, deep fried wheat bread
Small rounds of stiff whole wheat dough rolled thin and deep fried until they puff up. Served with potato bhaji, chole or halwa at breakfast and festivals.
The short answer
Puri has about 124 kcal in a regular serving (2 puris, about 40 g), with 2.5 g of protein and 2.7 g of fibre. It rates 2.5/5 (moderate fit) for weight management: a regular serving is a modest portion and it is rich in fibre for its calories, but it packs a lot of calories into each gram and it is low in protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 124 kcal
- 2 puris (about 40 g)
- For weight management
- 2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
- Protein and fibre
- 2.5 g · 2.7 g
- per serving
- Brisk walking
- About 25 min
- uses similar energy (70 kg adult)
What's in puri?
Raw weights for one serving (2 puris, about 40 g), from the standard recipe
- Whole wheat flour (atta), 23 g
- Rava (semolina), 1 g
- Oil, 1 g
- Oil absorbed in frying, 5 g
How is puri made?
Preparation 17 min · Cooking 18 min
- 1Mix atta with salt, a little semolina and oil and add water slowly to make a stiff, tight dough.
- 2Knead lightly until smooth and divide into small balls.
- 3Roll each ball into an even round, not too thin and not too thick.
- 4Heat oil on medium-high and check it by dropping in a pinch of dough, which should rise at once.
- 5Slide in a puri and press it gently with a slotted spoon so it puffs.
- 6Flip, fry until golden, and drain well.
Puri nutrition
| Nutrient | Per serving (2 puris, about 40 g) | Per 100 g |
|---|---|---|
| Energy | 124 kcal | 310 kcal |
| Protein | 2.5 g | 6.3 g |
| Carbohydrate | 15.3 g | 38.2 g |
| Fat | 5.8 g | 14.4 g |
| Fibre | 2.7 g | 6.7 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Poori Recipe, serves 4.5) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (223 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Poori Recipe 50 g, Hebbar's Kitchen, Poori Recipe 42 g and Archana's Kitchen, Puri (puffed and fried Indian bread) 41 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is puri good for weight management?
It rates 2.5/5, a moderate fit, because a regular serving is a modest portion and it is rich in fibre for its calories, but it packs a lot of calories into each gram and it is low in protein for its calories.
- Calories per gram (35% of the rating)3.10 kcal · 26/100
- Protein per 100 kcal (25% of the rating)2.0 g · 20/100
- Fibre per 100 kcal (20% of the rating)2.2 g · 72/100
- Portion (20% of the rating)124 of 250 kcal (bread) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have puri
- Roll the dough evenly and keep the oil hot: puris fried in hot oil soak up less oil
- Drain on a steel rack or paper towel before serving
- Have 2 puris with a vegetable bhaji instead of 4
- Try phulkas on alternate days
Common questions about puri
How many calories are in puri?
About 124 kcal in 2 puris, about 40 g, or 310 kcal per 100 g.
Is puri good for weight management?
It rates 2.5/5, a moderate fit: a regular serving is a modest portion and it is rich in fibre for its calories, but it packs a lot of calories into each gram and it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in puri?
About 2.5 g in 2 puris, about 40 g, which is 2.0 g for every 100 kcal.
How much walking uses the energy in puri?
About 25 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Why are puris higher in energy than rotis?
Puris are deep fried and absorb oil. Two puris of about 40 g give around 125 kcal here, against about 100 kcal for a 40 g roti.
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Compare it in:Indian breads
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.