Poori calories
per poori, not per 100 g
116 kcal 1 poori — taken as 30 g — has about 116 calories, with 2.0 g protein, 12.0 g carbohydrate and 6.6 g fat. Two come to 231 kcal, three to 347 kcal.
Per 100 g, poori carries 385 kcal and 6.5 g protein.
Serving assumed: 1 poori ≈ 30 g — deep-fried in refined oil, absorbed oil included. Change the portion and every number below changes with it.
Poori calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 30 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 poori | 30 g | 116 kcal | 2.0 g | 12.0 g | 6.6 g | 1.2 g |
| 2 pooris | 60 g | 231 kcal | 3.9 g | 24.0 g | 13.2 g | 2.4 g |
| 3 pooris | 90 g | 347 kcal | 5.9 g | 36.0 g | 19.8 g | 3.6 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 poori (30 g) |
|---|---|---|
| Energy | 385 kcal | 116 kcal |
| Protein | 6.5 g | 2.0 g |
| Carbohydrate (available) | 40.0 g | 12.0 g |
| Fat | 22.0 g | 6.6 g |
| Dietary fibre | 4.0 g | 1.2 g |
What it takes to burn off 1 poori of poori
Minutes of activity for a 70 kg adult to spend 116 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.
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 18th for protein (6.5 g per 100 g) and 1st for energy density (385 kcal per 100 g). The protein leader in the group is paneer paratha at 9.0 g.
Protein supplies only 7% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 4.0 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 116 kcal for 1 poori, taken as 30 g (deep-fried in refined oil, absorbed oil included). Two come to roughly 231 kcal and three to 347 kcal. Per 100 g, poori carries 385 kcal.
How much protein is in poori?
6.5 g per 100 g, which works out to 2.0 g in 1 poori. That is 7% of the energy in this food, and ranks 18th of 20 in the breads & rotis group on this site.
Is poori good for weight loss?
At 385 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.
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.