How many calories are in one besan puri?

November 3, 2025 •

4 min read

According to nutritional data, a single, deep-fried besan puri can contain between 160 and 180 kcal, though this can vary based on size and oil absorption. Knowing how many calories are in one besan puri can help you make informed dietary choices, especially when comparing it with other Indian snacks or cooking methods.

Quick Summary

The calorie count for a single besan puri is influenced by its size, the cooking method used (deep-frying vs. alternative methods), and the ratio of ingredients like besan and wheat flour. Healthier versions can be made by air-frying or baking, significantly reducing the calorie and fat content. Understanding these factors helps in managing dietary intake.

Key Points

Calorie Range: A single deep-fried besan puri typically contains between 160 and 180 kcal, but this varies based on size and oil absorption.
Primary Calorie Source: The high calorie count in traditional besan puri is mainly due to the fat absorbed during the deep-frying process.
Healthier Cooking Methods: Air-frying or baking can significantly reduce calories (up to 80%) compared to deep-frying, offering a healthier alternative.
Besan's Nutritional Value: Chickpea flour (besan) is naturally high in protein and fiber, has a low glycemic index, and is gluten-free, providing numerous health benefits.
Factors for Consideration: The calorie count is influenced by the puri's size, the ratio of besan to other flours, and the type of oil used for cooking.
Alternative Formats: For lower calories, consider pan-frying besan rotis or making savory besan pancakes (chilla) instead of puris.

The Caloric Breakdown of a Besan Puri

Besan puri, a popular Indian snack, is made from a dough of chickpea flour (besan) and deep-fried in oil. While besan flour itself is a good source of protein and fiber, the deep-frying process adds a substantial amount of fat and calories to the final product. The average calorie count of a single deep-fried besan puri typically falls in the range of 160 to 180 kcal. For context, this represents about 8-9% of the average daily 2,000-calorie diet.

The primary contributor to the high caloric value is the oil absorbed during deep-frying. The high heat causes the puri to puff up, creating a porous texture that soaks up oil. This is a critical point for anyone monitoring their calorie intake, as the same dish can have a vastly different nutritional profile depending on how it's prepared.

Factors Affecting the Calorie Count

Several factors can cause the calorie count of a besan puri to fluctuate. These include preparation techniques, ingredient proportions, and size.

Size and Thickness of the Puri

A larger or thicker puri requires more dough and will absorb more oil during frying, naturally increasing the overall calorie count. A small, thin puri will have fewer calories than a large, dense one.

Cooking Method

This is the most significant factor. Deep-frying, the traditional method, is a major source of added fat and calories. A healthier approach involves alternative cooking methods.

Air-frying: Can reduce calories by 70-80% compared to deep-frying by using a minimal amount of oil.
Baking: Similar to air-frying, baking uses less oil and avoids the calorie-dense fat absorption of deep-frying.
Pan-frying: Using a non-stick pan with just a few drops of oil or ghee can reduce fat content, though it may not achieve the same puffy texture.

Flour Composition

Some recipes call for a mix of besan and whole wheat flour (atta). Besan is generally lower in calories and carbs than wheat flour. The ratio of these flours will alter the final nutritional profile. Incorporating more besan can boost protein and fiber content, making the puri more satiating.

Type of Oil Used

The type of oil used for frying can also affect the overall nutritional quality. While all oils are high in calories, some are considered healthier due to their fat composition. For instance, using olive oil or mustard oil may be preferable to re-using oil, which can develop harmful byproducts.

A Comparison of Besan Puri vs. Healthier Alternatives

To better understand the dietary implications, here is a comparison of different ways to prepare a besan-based flatbread.


Feature	Deep-Fried Besan Puri	Air-Fried Besan Puri	Pan-Fried Besan Roti	Besan Chilla (Pancake)
Cooking Method	Submerged in hot oil	Circulating hot air	Cooked on a tawa	Cooked on a tawa
Oil Usage	High	Minimal (sprayed)	Minimal	Low
Calories (Approx.)	160–180 kcal	~50–60 kcal (estimated)	104 kcal	67 kcal
Fat Content	High (significant oil absorbed)	Low (minimal oil used)	Low	Low (depends on oil)
Texture	Crispy and puffy	Crispy, but less puffy	Soft and pliable	Soft and savory
Health Impact	Higher in unhealthy fats	Reduced fat, healthier	Lower fat, healthier	Very healthy, high in protein

Tips for a Healthier Besan Puri

If you love besan puri but want to make it a healthier addition to your diet, consider these tips:

Modify your cooking method: As shown in the table, air-frying, baking, or opting for a pan-fried besan roti or chilla can dramatically reduce the calorie count.
Use a besan-atta mix: Combining besan with whole wheat flour can increase the fiber content and create a more balanced nutritional profile.
Incorporate vegetables: Adding finely chopped vegetables like spinach or onions to the besan dough boosts fiber and nutrients without a significant calorie increase.
Practice oil-management: When deep-frying, ensure the oil is at the right temperature to minimize absorption. Using fresh, healthy oil is also recommended.
Control portion sizes: Smaller, thinner puris are an effective way to enjoy the treat while keeping calories in check.

The Power of Besan: Health Benefits

Besan, made from ground chickpeas, is a nutritional powerhouse in its own right, offering several health benefits that are often overlooked due to the high-calorie cooking methods traditionally used. Besan is an excellent source of plant-based protein, making it ideal for vegetarian diets and promoting muscle growth and repair. Its high fiber content aids digestion and promotes a feeling of fullness, which can help with weight management. For those with gluten intolerance or celiac disease, besan is a fantastic gluten-free alternative to wheat flour. It also has a low glycemic index, which means it releases sugar slowly into the bloodstream, making it a suitable choice for diabetics. Additionally, besan is rich in essential vitamins and minerals like iron, magnesium, and B-vitamins, contributing to overall health. By adapting cooking methods, you can harness these benefits without the drawbacks of deep-frying.

For more information on the benefits of besan, a deeper dive into its nutritional composition is available from sources like Healthline.

Conclusion

While the answer to "how many calories are in one besan puri?" depends on its preparation, a typical deep-fried version contains around 160 to 180 kcal. The caloric load primarily comes from the oil absorbed during deep-frying. For those seeking a healthier alternative, opting for an air-fried or baked version can drastically reduce the calorie and fat content. Besan itself is a nutrient-dense and healthy ingredient, so focusing on mindful cooking methods allows you to enjoy its benefits without excessive calories. Ultimately, understanding these variables empowers you to make smarter, healthier food choices without giving up your favorite snacks entirely.

Frequently Asked Questions

A deep-fried besan puri typically has a similar calorie count to a regular wheat flour puri, as the deep-frying process is the main source of fat and calories for both. However, gram for gram, besan flour itself is generally lower in calories and carbs than wheat flour.

Yes, you can make besan puri healthier by using alternative cooking methods such as air-frying or baking instead of deep-frying. You can also mix in chopped vegetables to increase fiber and nutrients while reducing the total number of puris consumed.

The calorie count for an air-fried besan puri is significantly lower than a deep-fried one. While it varies, it can be estimated to have up to 80% fewer calories, meaning around 50-60 kcal, since very little oil is used.

While besan flour has healthy properties like high protein and fiber, a deep-fried besan puri is not ideal for weight loss due to its high fat and calorie content. However, healthier versions, like baked or pan-fried ones, can be a good part of a balanced diet for weight management.

To reduce oil absorption when deep-frying, ensure the oil is heated to the correct temperature (hot but not smoking). Frying at too low a temperature allows the food to soak up more oil. Also, drain the fried puris on a paper towel to absorb excess surface oil.

Besan is a great source of plant-based protein and dietary fiber. It is also naturally gluten-free and has a low glycemic index, which helps regulate blood sugar. It also contains essential vitamins and minerals like iron and magnesium.

Yes, many recipes use a mix of besan and whole wheat flour (atta). This can be beneficial for texture and can also be used as a way to moderate the nutritional profile of the puri.