How many calories are in besan pakoras? A comprehensive nutritional breakdown

November 23, 2025 •

4 min read

While a common and popular snack, 3 medium besan pakoras can contain approximately 150 calories, but the actual count varies significantly. The final calorie tally depends on several crucial factors, including the ingredients, portion size, and, most importantly, the cooking method employed.

Quick Summary

The calorie content of besan pakoras varies widely based on their size, specific ingredients, and preparation method. Deep frying drastically increases the calorie count, while alternatives like air-frying offer a significantly lighter version of the popular fritter.

Key Points

Deep-frying adds the most calories: The traditional method saturates pakoras with oil, increasing their caloric value significantly.
Calorie count depends on size and ingredients: Larger pakoras and those with starchy fillings like potatoes have more calories than smaller ones with vegetables.
Air-frying or baking cuts calories: Using an air fryer or oven is the healthiest way to cook pakoras, drastically reducing oil absorption and total calories.
Portion control is key: Regardless of the preparation, managing the number of pakoras you eat is crucial for a healthy diet.
Ingredients offer nutrients: Besan provides protein and fiber, while vegetables add vitamins, making pakoras potentially more nutritious than other fried snacks.
Temperature matters for oil absorption: Frying at the correct, moderate temperature prevents the pakoras from soaking up excess oil.

Understanding the Calorie Content of Besan Pakoras

Besan pakoras, savory fritters made from chickpea flour, are a beloved snack across the Indian subcontinent. However, the enjoyment of this crispy delight often comes with a question about its nutritional impact, especially its calorie content. The answer is not a single number, as a number of variables contribute to the final calorie count. The raw ingredients, while relatively low in calories, become energy-dense when deep-fried. The primary factor driving the calorie increase is the oil absorbed during cooking.

The Impact of Cooking Method on Calories

The way a pakora is cooked is the single most important determinant of its calorie content. The traditional method of deep-frying involves submerging the pakoras in hot oil, which saturates them with fat and dramatically increases the overall calorie count. A single deep-fried besan pakora can have an estimated 40 to 60 calories, depending on its size and the oil absorption rate. Conversely, utilizing modern cooking methods can significantly reduce the calories.

Air-frying: This method circulates hot air to cook the food with a minimal amount of oil, drastically cutting down on fat and calories. An air-fried besan pakora can be as low as 40 calories.
Baking: Baking in an oven, much like air-frying, requires less oil and offers a healthier alternative to deep-frying.
Shallow-frying: Using less oil in a pan is another option, which results in fewer absorbed calories compared to deep-frying, though still more than air-frying.

Ingredients and Their Contribution to Calories

The base of any besan pakora is the chickpea flour itself, a good source of fiber and protein, and relatively low in fat. The vegetables mixed into the batter also contribute to the overall nutrition. Common additions like onions, potatoes, or spinach each have their own calorie and nutrient profiles.

Onions: Low in calories, onions contribute flavor and bulk without significantly increasing the energy content.
Potatoes: Adding potatoes, which are higher in carbohydrates, will increase the calorie count more than other vegetable options.
Spinach: A great, low-calorie option that adds vitamins and minerals.
Fillers: Some recipes add cornflour or rice flour for extra crispiness, which can slightly alter the calorie makeup.

Portion Size and Calorie Calculation

Since pakoras are not uniform in size, using standard nutritional data can be tricky. It is more helpful to consider a typical serving size. For instance, three medium-sized pakoras might have about 150 calories if deep-fried, while a smaller, 13g piece could be around 25 calories. Tracking the total number of pakoras consumed is key to managing your intake. Different food tracking apps and websites offer varying estimates, so it is important to be aware that they are not always consistent. For a simple baseline, assuming approximately 50 calories per medium deep-fried pakora is a reasonable estimate.

Calorie Comparison: Besan Pakora vs. Other Fried Snacks

Comparing besan pakoras to other popular fried snacks highlights the impact of ingredients and preparation. While a deep-fried pakora is certainly calorie-dense, it can still be a more nutritious choice than other processed options due to the high fiber and protein content of besan.


Snack (Medium Size)	Typical Calories (Approximate)	Key Nutritional Profile
Deep-Fried Besan Pakora	50-60 calories per piece	Moderate protein and fiber from besan, high in fat from oil.
Air-Fried Besan Pakora	~40 calories per piece	Similar nutrients to deep-fried, but significantly lower in fat and calories.
Potato Chip	~150 calories per ounce	High in simple carbohydrates and saturated fats, low in protein.
French Fries	~150-200 calories per small serving	High in carbohydrates and fat, low in other nutrients.
Samosa	~150-250 calories per piece	Higher in calories due to the larger size and potato filling.

Healthier Preparation Tips

To enjoy besan pakoras with fewer calories, consider these healthier alternatives:

Use an air fryer or bake instead of deep-frying. This is the most effective way to reduce the calorie count.
Drain excess oil. After frying, always place pakoras on a paper towel or wire rack to absorb any extra oil.
Load up on low-calorie vegetables. Use a higher ratio of vegetables like cabbage, spinach, or onions to besan.
Reduce batter thickness. A thinner coating of besan will absorb less oil.
Control the portion size. The easiest way to reduce calories is simply to eat fewer pakoras. Serving with a side salad or yogurt can help manage portion control.

Conclusion

While delicious, besan pakoras are a calorie-dense snack due to their preparation. The number of calories is not fixed and depends largely on how they are cooked and what ingredients are included. While deep-frying results in the highest calorie count, opting for healthier cooking methods like air-frying or baking can significantly reduce the caloric load. For those watching their intake, controlling portion size and incorporating low-calorie vegetables are effective strategies. By being mindful of these factors, one can enjoy this classic treat in moderation without derailing health goals.

Nutritionix source for Pakora calories

Frequently Asked Questions

Air-fried besan pakoras have significantly fewer calories than deep-fried ones because they use a minimal amount of oil. A single air-fried pakora can have around 40 calories, whereas a deep-fried one can easily contain 50-60 calories or more depending on its size.

Yes, the type of vegetable matters. Vegetables like potatoes are higher in carbohydrates and calories than options like spinach, onions, or cabbage. Using a higher ratio of low-calorie vegetables can result in a lighter pakora.

Yes, they can be enjoyed as part of a healthy diet in moderation, especially when prepared healthily. Besan (chickpea flour) is a good source of protein and fiber. The key is to avoid deep-frying and instead opt for air-frying or baking to minimize the fat and calorie content.

A rough estimate for a serving of three medium-sized deep-fried besan pakoras is approximately 150 calories. This number will change based on the size of the pakoras and the oil absorbed during frying.

Oil absorption is often related to the frying temperature. If the oil is not hot enough, the pakora batter will soak up more oil, increasing the fat and calorie content. Frying at a consistent, moderate temperature is key to achieving a crispy texture without excessive greasiness.

To make pakoras healthier, you can air-fry or bake them instead of deep-frying. You can also shallow-fry with less oil. After cooking, place them on paper towels to absorb any excess oil. Using less batter and more vegetables can also help.

While still a calorie-dense fried snack, besan pakoras can be more nutritious than many processed fried options due to the fiber and protein from the chickpea flour. However, in terms of sheer calories per piece, they are comparable to or sometimes lighter than larger items like samosas.