Poori calories
per poori, not per 100 g
The short answer
One poori, weighed
110kcal 1 poori — taken as 30 g — has about 110 calories, with 1.9 g protein, 11.5 g carbohydrate and 6.3 g fat. Two come to 220 kcal, three to 330 kcal.
Per 100 g, poori carries 367 kcal and 6.4 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 poori entered at 30 g·REVIEWED JUL 2026
Serving assumed: 1 poori ≈ 30 g — deep-fried in refined oil, absorbed oil included. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 poori entered at 30 g·REVIEWED JUL 2026
From a table row to one poori
- Read the per-100 g row for poori out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 367 kcal and 6.4 g protein per 100 g.
- Weigh what is actually served. This site enters 1 poori at 30 g (deep-fried in refined oil, absorbed oil included). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 367 × 30 ÷ 100 = 110 kcal per poori. Nothing is rounded up, adjusted or smoothed — two pooris are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per poori = per 100 g × serving grams ÷ 100 Poori = 367 kcal × 30 g ÷ 100 = 110 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Poori, entered by the portion
The kitchen ledger: one poori at 30 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 poori | 30 g | 110 kcal | 1.9 g | 11.5 g | 6.3 g | 2.0 g |
| 2 pooris | 60 g | 220 kcal | 3.8 g | 23.0 g | 12.5 g | 4.0 g |
| 3 pooris | 90 g | 330 kcal | 5.8 g | 34.6 g | 18.8 g | 5.9 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 poori entered at 30 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 poori (30 g) |
|---|---|---|
| Energy | 367 kcal | 110 kcal |
| Protein | 6.4 g | 1.9 g |
| Carbohydrate (available) | 38.4 g | 11.5 g |
| Fat | 20.9 g | 6.3 g |
| Dietary fibre | 6.6 g | 2.0 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 poori of poori
Minutes of activity for a 70 kg adult to spend 110 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where poori sits in an Indian plate
Among the 20 breads & rotis entries on this site, poori ranks 17th for protein (6.4 g per 100 g) and 1st for energy density (367 kcal per 100 g). The protein leader in the group is paneer paratha at 10.2 g.
Protein supplies only 7% of its energy, so treat it as an energy food rather than a protein food. Fibre is genuinely high at 6.6 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 poori?
About 110 kcal for 1 poori, taken as 30 g (deep-fried in refined oil, absorbed oil included). Two come to roughly 220 kcal and three to 330 kcal. Per 100 g, poori carries 367 kcal.
How much protein is in poori?
6.4 g per 100 g, which works out to 1.9 g in 1 poori. That is 7% of the energy in this food, and ranks 17th of 20 in the breads & rotis group on this site.
Is poori good for weight loss?
At 367 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume deep-fried in refined oil, absorbed oil included. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breads & rotis, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 18 g atta, rolled and deep-fried; about 6 g of the frying oil is absorbed. Finished weight 30 g, one poori.
Confidence in the quantities: low. This dish varies enormously by household and by shop. Read the recipe below as one plausible version, not as the dish — the frying oil or the reduction, not the ingredients, is what decides the energy.
Source row: IFCT 2017 A019, Wheat flour, atta. Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. Cooking fat is the largest single assumption here and is stated in the recipe rather than buried in the total. Oil uptake is the whole story on a poori: 6 g of absorbed oil is a fifth of the finished weight and more than half the energy. Uptake between 15 and 20% is normal and a slack, cool kadhai will go well past it, so treat this as one plausible poori rather than the poori.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
