Understanding the Incredible Benefits of Eating Papad for Health

December 6, 2025 •

4 min read

According to nutritionists, papad made from lentils and prepared via roasting offers a healthier snack option than many commercial chips. Exploring the incredible benefits of eating papad reveals how this crunchy, traditional food can be a nutritious and guilt-free addition to your diet when consumed mindfully.

Quick Summary

This article explores the health advantages of including papad in your diet, focusing on its high protein and fiber content, digestive benefits, and low-calorie nature when prepared without deep-frying.

Key Points

Rich in Protein & Fiber: Lentil-based papads are a great source of plant-based protein and dietary fiber, promoting satiety and digestive health.
Aids Digestion: Spices like cumin and black pepper in papad can stimulate digestive enzymes, helping to improve gut health and reduce bloating.
Low-Calorie Snack: When roasted, microwaved, or air-fried, papad is a low-calorie alternative to deep-fried snacks, aiding in weight management.
Gluten-Free Option: Many papads made from lentils or chickpeas are naturally gluten-free, suitable for people with gluten sensitivities.
Versatile Accompaniment: Papad can be enjoyed as a side dish, crushed topping, or a flavorful appetizer, enhancing the overall meal experience.
Supports Overall Wellness: The minerals and nutrients from the base ingredients, combined with digestive spices, contribute to overall health and vitality.

The Nutritional Power of Papad

Beyond being a delicious, crispy accompaniment to Indian meals, papad possesses a noteworthy nutritional profile, especially when made from lentils like urad dal (black gram), moong dal, or chana dal. The health advantages of this traditional snack are deeply tied to its core ingredients and, critically, its method of preparation.

High in Plant-Based Protein and Fiber

One of the most significant benefits of eating papad is its high content of plant-based protein and dietary fiber, particularly in lentil-based variants. Protein is essential for muscle growth and repair, while fiber is crucial for a healthy digestive system. This combination makes roasted papad a satisfying snack that helps you feel full, potentially aiding in weight management. For vegetarians and vegans, lentil-based papads provide a valuable source of protein that supports overall health and energy levels.

Aids Digestion and Gut Health

Traditional papads are often seasoned with a blend of spices and herbs, such as cumin, black pepper, asafoetida (hing), and ajwain, which are known for their digestive properties. These spices help stimulate the secretion of digestive enzymes, which can improve digestion and reduce issues like bloating. The fiber content also promotes regular bowel movements and supports a healthy gut microbiome. For this reason, a small piece of roasted papad is often consumed at the end of a meal to help aid the digestive process.

Low in Calories and Fat (When Prepared Healthily)

The health benefits of papad are heavily dependent on how it is cooked. While deep-frying dramatically increases its calorie and unhealthy fat content, alternatives like roasting, microwaving, or air-frying create a low-calorie, low-fat snack. A single roasted papad typically contains only 30-40 calories, making it a far healthier alternative to potato chips or other fried snacks. This preparation method allows you to enjoy the satisfying crunch without the guilt of excessive oil intake.

Gluten-Free Options for Dietary Needs

For individuals with gluten sensitivities, many lentil and chickpea-based papads offer a naturally gluten-free snack option. This makes papad a versatile and inclusive addition to meals, allowing those with celiac disease or gluten intolerance to enjoy a traditional, flavorful accompaniment. Always check the ingredient list for brands that use rice or other gluten-free flours if you have a severe intolerance.

Comparison of Roasted vs. Fried Papad


Feature	Roasted Papad	Fried Papad
Preparation	Cooked over an open flame, tawa, or microwaved; no oil added.	Deep-fried in oil.
Calories	Low (approx. 30-50 per papad).	High (can be 100-150 or more due to oil).
Fat Content	Very low to negligible fat.	Significantly higher fat, including unhealthy fats from deep-frying.
Texture	Lighter and drier crispiness.	Richer, greasier crispiness.
Digestibility	Easier to digest; beneficial spices are retained.	Can be harder to digest for some due to high oil content.
Health Impact	Suitable for weight management and heart-healthy diets.	Best consumed in moderation due to higher calorie and fat intake.

Versatile and Appetizing

Papad is incredibly versatile and can be enjoyed in many ways. It serves as a crispy side dish with meals, can be crushed as a crunchy topping for salads, soups, or curries, or even transformed into a vibrant snack like masala papad, topped with chopped onions, tomatoes, and cilantro. Its unique texture and savory flavor stimulate the appetite and enhance the overall dining experience.

How to Choose and Enjoy Papad Healthily

To maximize the benefits of eating papad, follow these guidelines:

Choose the right ingredients: Opt for papads made from nutrient-rich lentils like urad, moong, or chickpea flour over refined grain or potato-based versions.
Prioritize healthy preparation: Always choose to roast, microwave, or air-fry your papad instead of deep-frying it in oil.
Watch the salt content: Many commercial papads are high in sodium. Consider homemade options where you can control the salt content, or choose brands labeled as lower in sodium, especially if you have high blood pressure.
Practice moderation: As with any snack, portion control is key. A single roasted papad with your meal is a healthy addition, but excessive consumption can lead to too much sodium.
Be aware of digestive sensitivities: While beneficial for many, some people may find urad dal-based papads difficult to digest, leading to gas or bloating. Listen to your body and moderate your intake accordingly.

For more information on healthful food choices, you can explore resources like the KandraFoods health blog.

Conclusion: A Healthy Crunch to Your Diet

Ultimately, papad can be a wonderfully healthy and flavorful part of your diet. Its rich content of plant-based protein and fiber, combined with the digestive properties of its spices, makes it a superior choice to many modern snacks. By choosing lentil-based varieties and opting for roasting over frying, you can enjoy this crispy delight guilt-free while reaping its many nutritional rewards. Moderation is key to balancing its taste and health benefits, ensuring it remains a smart addition to your culinary routine.

Frequently Asked Questions

Yes, roasted papad is significantly healthier than fried papad. Roasting eliminates the need for oil, drastically reducing the calorie and unhealthy fat content. A single roasted papad can have 30-50 calories, while a fried one can have up to 150.

Yes, papad can aid digestion. It contains fiber from its lentil base, and many varieties are seasoned with spices like cumin and asafoetida, which are known to promote better digestion and relieve bloating.

When roasted and consumed in moderation, papad can be part of a weight-loss diet. Its high protein and fiber content promote a feeling of fullness, and its low-calorie count (when not fried) makes it a satisfying, guilt-free snack.

Not all papads are gluten-free, but many lentil-based varieties, such as those made from urad dal, moong dal, or chickpea flour, are naturally gluten-free. Always check the ingredients list to ensure it's made from gluten-free flour if you have a sensitivity.

Homemade papad can be a healthier choice because it gives you control over the ingredients, particularly the salt content. This is beneficial for individuals who need to monitor their sodium intake.

Eating papad daily is fine as long as it's done in moderation and preferably roasted. Excessive consumption, especially of commercial brands, could lead to a high intake of sodium, which is not ideal for health.

Some individuals may experience bloating after eating urad dal (black gram)-based papad because urad dal can be heavy to digest for some people due to its high fiber and protein content. Moderation is key, and opting for other lentil varieties might help.