Puri Calories and Nutrition
Also known as: Poori, Deep-fried bread
2 puris (~50 g) of Puri contains 205 calories, 3.4g protein, 19.6g carbs and 12.5g fat — a vegan dish in the indian breads category.
Nutrition facts
| Nutrient | Per 100 g | Per 2 puris (~50 g) |
|---|---|---|
| Calories | 409 kcal | 204.5 kcal |
| Protein | 6.84 g | 3.4 g |
| Carbs | 39.23 g | 19.6 g |
| Fat | 24.94 g | 12.5 g |
| Fiber | 3.5 g | 1.8 g |
| Sugar | 0.18 g | 0.1 g |
| Sodium | 170 mg | 85 mg |
| Calcium | 16 mg | 8 mg |
| Iron | 2.55 mg | 1.3 mg |
| Saturated fat | 3.34 g | 1.7 g |
| Cholesterol | 0 mg | 0 mg |
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How Puri fits in your diet
A 2 puris (~50 g) of puri contributes about 10% of a 2,000-kcal daily target and roughly 7% of an average adult's 50 g daily protein floor. Typically made with whole wheat flour, oil (deep-fry), salt.
Small unleavened whole-wheat disc deep-fried until it puffs up. Served with halwa, chole, or aloo sabzi. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in Puri?
Puri has roughly 190 kcal per 2 puris (~50 g) (about 380 kcal per 100 g). Macros: 4g protein, 25g carbs, 8g fat.
Is Puri good for weight loss?
Not ideal for weight loss in large portions. With 8g fat, puri is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Puri?
Puri delivers about 4g protein per 2 puris (~50 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Puri?
Yes, puri is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Puri fit into a balanced Indian meal?
Puri sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for puri are sourced from USDA FoodData Central (FDC 2707714). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026