How Many Calories Are in 2 Roasted Papads?

December 31, 2025 •

4 min read

According to nutrition data, a single small to medium-sized roasted papad typically contains around 30-40 calories, which means 2 roasted papads contain approximately 60 to 80 calories. This low-calorie count makes them a popular and healthy alternative to their deep-fried counterparts, especially for those managing their weight.

Quick Summary

This guide breaks down the calorie count and nutritional profile of roasted papads. It compares roasted versus fried papads, highlighting why roasting is a healthier preparation method for managing calorie intake and overall health.

Key Points

Calorie Range: Two roasted papads contain roughly 60-80 calories, depending on size and ingredients.
Healthier Than Fried: Roasting is the healthiest preparation method, avoiding the high fat and calorie absorption associated with deep frying.
Ingredient Variations: Calorie and nutritional profiles differ based on the flour used, such as lentil, rice, or tapioca.
High in Sodium: Many commercial papads have high sodium content, requiring moderation to avoid health issues like high blood pressure.
Microwaving is Safer: Microwaving papads is a safer alternative to flame or pan roasting to minimize the production of potentially harmful compounds like acrylamide.
Portion Control: Limiting intake to one or two papads helps manage calorie and sodium levels effectively.

A Detailed Look at Roasted Papad Calories

When considering snacks for weight management, understanding the calorie count is crucial. Two roasted papads can range from 60 to 80 calories, with the exact number varying based on size, thickness, and ingredients. For example, a papad made from urad dal might have a different calorie count and protein profile than one made from rice or tapioca flour. Roasting, which involves cooking over a flame, tawa, or in a microwave, uses no oil, keeping the fat content low and the snack light.

This makes roasted papad a stark contrast to deep-fried versions, which absorb significant amounts of oil during preparation. The deep-frying process can more than double the calorie count, adding unhealthy fats that are detrimental to weight loss and heart health. The low-calorie nature of roasted papads, combined with their crunchy texture, allows you to enjoy a satisfying snack without guilt, provided you maintain proper portion control due to their high sodium content.

Factors Influencing Calorie Count

Several elements can affect the final calorie count of a roasted papad. Understanding these factors can help you make more informed choices.

Ingredients: The flour used is a major determinant. Papads made from lentil flours (like urad dal) tend to be higher in protein and fiber, offering more nutritional value. Rice or potato-based papads, while also low in calories when roasted, offer less protein.
Size and Weight: A larger, thicker papad will naturally have more calories than a smaller, thinner one. Standard medium-sized papads weigh around 10-15 grams, but these weights can vary between brands.
Preparation Method: The key is the lack of oil. While roasting is the standard low-fat option, some may use a minimal amount of oil for flavor. This addition, however small, will increase the total calorie count.
Toppings: Adding toppings can increase the calorie count significantly. A masala papad with chopped onions, tomatoes, and chaat masala is a delicious treat but adds extra calories. Keep toppings fresh and light to maintain a healthy snack.

Roasted vs. Fried Papad: A Nutritional Comparison

To highlight the clear health benefits of roasting, here is a comparison table outlining the key differences between roasted and fried papads based on standard medium-sized portions.


Nutrient	Roasted Papad (per piece)	Fried Papad (per piece)
Calories	~30-50 kcal	~100-150 kcal
Total Fat	Very Low	High
Saturated Fat	Very Low	High
Protein	Moderate	Moderate
Preparation	Oil-Free	Deep-fried in oil
Weight Loss Friendliness	Excellent (in moderation)	Poor

The Health Benefits and Risks of Roasted Papad

While roasted papad is a healthier snack option than fried alternatives, it is essential to consume it in moderation. The primary benefit lies in its low-fat and low-calorie nature when prepared correctly. Additionally, many lentil-based papads provide some dietary fiber and protein, aiding in digestion and satiety. The spices used, such as cumin and black pepper, can also offer digestive benefits.

However, there are risks associated with overconsumption. Many commercially produced papads are high in sodium, with some containing sodium-based preservatives to enhance flavor and shelf life. High sodium intake is linked to increased blood pressure and can cause water retention. Also, the high-heat roasting process can sometimes produce acrylamide, a potentially harmful compound, although microwaving appears to be a safer alternative in this regard. Always check the ingredient list for excessive sodium or artificial additives.

Making Roasted Papads a Part of a Healthy Diet

Incorporating roasted papads into your diet is simple and can be done in several ways to maximize their health benefits and minimize risks.

As a Side Dish: Enjoy a single roasted papad alongside a balanced meal, like dal and vegetables, to add a satisfying crunch without a calorie burden.
As a Quick Snack: When you're craving something crunchy, a roasted papad can be a great substitute for high-calorie, fried chips. Opt for brands with lower sodium content.
As a Topping: Crush roasted papad and sprinkle it over salads, soups, or chaats to add texture and flavor.
Moderation is Key: Stick to one or two papads per meal to keep your sodium intake in check and prevent overindulgence.

To make the healthiest choice, you can even explore options for homemade papads, which allow you to control the ingredients and sodium levels entirely. For more information on healthy Indian cuisine, consider visiting a reputable source like NDTV Food for additional resources.

Conclusion

In summary, 2 roasted papads offer a light and crunchy snack with a modest calorie count of approximately 60 to 80 calories. This is significantly lower than their fried counterparts, making them a much better choice for calorie and fat management. While roasted papads provide some protein and fiber, especially when made from lentils, their high sodium content necessitates moderation. By being mindful of ingredients and portion sizes, roasted papads can be a delicious and healthy part of your diet.

Frequently Asked Questions

Yes, when consumed in moderation, roasted papads can be beneficial for weight loss. They are low in calories and fat compared to fried snacks, and the protein and fiber content from lentils can help with satiety.

A fried papad can contain anywhere from 100 to 150 calories, while a roasted one is typically only 30 to 50 calories. This significant difference is due to the high oil absorption during the deep-frying process.

Papads are commonly made from flour derived from lentils (like urad dal or moong dal), chickpeas, rice, or tapioca, along with salt and spices.

If you have high blood pressure, it is best to limit your consumption of papads due to their high sodium content. Excessive sodium intake can contribute to high blood pressure, and many store-bought varieties contain significant amounts.

Research suggests that microwaving papad may be a healthier option than roasting it over an open flame or frying it. Microwaving results in lower levels of acrylamide formation, a potential neurotoxin.

Yes, papads, especially those made from lentils, can offer nutritional benefits including a source of plant-based protein and dietary fiber. Spices like cumin and black pepper also add digestive benefits.

To make a healthier masala papad, opt for a roasted or microwaved papad base instead of a fried one. Top it with plenty of fresh vegetables like chopped onions, tomatoes, and coriander, and use a minimal amount of chaat masala instead of high-calorie chutneys.

Moderation is key because even roasted papads can have high sodium content. Overeating can lead to excessive sodium intake, which is associated with health issues like high blood pressure and water retention.