Puran Poli calories
per poli, not per 100 g
The short answer
One poli, weighed
234kcal 1 puran poli — taken as 80 g — has about 234 calories, with 5.8 g protein, 38.6 g carbohydrate and 6.2 g fat. Two come to 467 kcal, three to 701 kcal.
Per 100 g, puran poli carries 292 kcal ਅਤੇ 7.3 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 puran poli entered at 80 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 puran poli ≈ 80 g — chana dal and jaggery stuffing, cooked with ghee. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 puran poli entered at 80 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
From a table row to one poli
- Read the per-100 g row for puran poli 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 292 kcal ਅਤੇ 7.3 g protein per 100 g.
- Weigh what is actually served. This site enters 1 puran poli at 80 g (chana dal and jaggery stuffing, cooked with ghee). 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: 292 × 80 ÷ 100 = 234 kcal per poli. Nothing is rounded up, adjusted or smoothed — two polis 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 poli = per 100 g × serving grams ÷ 100 Puran Poli = 292 kcal × 80 g ÷ 100 = 234 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Puran Poli, entered by the portion
The kitchen ledger: one poli at 80 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 poli | 80 g | 234 kcal | 5.8 g | 38.6 g | 6.2 g | 4.9 g |
| 2 polis | 160 g | 467 kcal | 11.7 g | 77.3 g | 12.3 g | 9.8 g |
| 3 polis | 240 g | 701 kcal | 17.5 g | 115.9 g | 18.5 g | 14.6 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 puran poli entered at 80 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 puran poli (80 g) |
|---|---|---|
| Energy | 292 kcal | 234 kcal |
| Protein | 7.3 g | 5.8 g |
| Carbohydrate (available) | 48.3 g | 38.6 g |
| Fat | 7.7 g | 6.2 g |
| Dietary fibre | 6.1 g | 4.9 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 puran poli of puran poli
Minutes of activity for a 70 kg adult to spend 234 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.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 puran poli sits in an Indian plate
Among the 20 breads & rotis entries on this site, puran poli ranks 11th for protein (7.3 g per 100 g) and 6th for energy density (292 kcal per 100 g). The protein leader in the group is paneer paratha at 10.2 g.
Protein supplies only 10% of its energy, so treat it as an energy food rather than a protein food. Fibre is genuinely high at 6.1 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.
ਸਵਾਲ
How many calories are in 1 puran poli?
About 234 kcal for 1 puran poli, taken as 80 g (chana dal and jaggery stuffing, cooked with ghee). Two come to roughly 467 kcal and three to 701 kcal. Per 100 g, puran poli carries 292 kcal.
How much protein is in puran poli?
7.3 g per 100 g, which works out to 5.8 g in 1 puran poli. That is 10% of the energy in this food, and ranks 11th of 20 in the breads & rotis group on this site.
Is puran poli good for weight loss?
At 292 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 chana dal and jaggery stuffing, cooked with ghee. 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: 22 g atta for the covering, a puran of 16 g chana dal (taken at IFCT B001, the dal besan is milled from) and 18 g jaggery, cooked with about 5 g of ghee. Finished weight 80 g, one poli.
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.
ਸਰੋਤ ਕਤਾਰ: IFCT 2017 A019, Wheat flour, atta; IFCT 2017 B001, Bengal gram, dal; IFCT 2017 I001, Jaggery, cane. 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. The chana dal is counted at its dry weight using the same B001 row as besan, since the dal is cooked and mashed rather than added dry. Jaggery quantity varies by family more than anything else here.
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.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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