How many calories do 2 Puris have?

November 29, 2025 •

4 min read

According to nutritional data, a single medium-sized puri can contain approximately 100-140 calories, making the total calorie count for two puris range from 200 to 280 calories. This deep-fried Indian bread, a popular breakfast or snack, can add up quickly in terms of calories and fat content.

Quick Summary

This guide provides a comprehensive breakdown of the caloric content in two puris, exploring the factors that influence the final number. It also offers insights into the broader nutritional profile of puris, healthier preparation methods, and tips for balanced consumption.

Key Points

Average Calories: Two medium puris typically contain between 200 and 280 calories due to the deep-frying process.
Oil Absorption: The amount of oil absorbed during frying is the most significant factor affecting the final calorie count.
Cooking Method: Baking or air-frying puris are much healthier alternatives that drastically reduce fat and calories compared to deep-frying.
Flour Choice: Using whole wheat flour over refined flour slightly improves the nutritional profile with more fiber, but deep-frying still adds substantial fat.
Portion Control: Limiting intake to one or two puris and pairing them with low-calorie accompaniments is crucial for managing overall calorie consumption.
Nutritional Breakdown: Besides high calories and fat, puris provide carbohydrates and some protein from the wheat flour.
Context is Key: The total calorie count of a meal with puri depends heavily on the accompanying curries or side dishes.

Understanding the Calorie Count in 2 Puris

When analyzing how many calories do 2 puris have, it's crucial to understand that the final number is not fixed. It can fluctuate based on several factors, primarily the size of the puri, the type of flour used, and, most importantly, the amount of oil absorbed during the deep-frying process. The average range for two medium-sized puris is generally between 200 and 280 calories.

Factors Influencing Puri's Calorie Content

Size: Larger puris require more dough and have a larger surface area to absorb oil, naturally increasing their calorie count. A smaller, thinner puri will have fewer calories. Some estimates suggest a single 30g puri can have around 100 calories, while a slightly larger 44g puri can hit 141 calories.
Flour Type: While traditionally made with whole wheat flour (atta), some recipes use a mix of refined flour (maida) or semolina (sooji). Whole wheat flour offers slightly more fiber, but it doesn't significantly change the high-calorie nature of a deep-fried item.
Cooking Method: The method of preparation is the single largest determinant of a puri's calorie load. Deep-frying is the traditional method, but the oil temperature plays a key role. If the oil is not hot enough, the puri will absorb more oil and become greasier and more caloric. Air-frying or baking are significantly healthier alternatives, drastically reducing the total fat and calorie content.
Oil Type: The type of oil used can also affect the overall nutritional profile, but its caloric density is generally consistent. However, using healthier oils like rice bran oil can be a slightly better option from a health perspective.

The Broader Nutritional Profile of Puri

Beyond just the calories, it's important to consider the overall nutritional makeup of puris. The primary ingredients are wheat flour and oil, which means they are a source of carbohydrates and fat. Two medium-sized puris might contain approximately:

Total Fat: 15-20g, largely from the frying oil.
Carbohydrates: 25-30g, primarily from the wheat flour.
Protein: 4-5g, from the wheat flour.
Fiber: Low, especially if refined flour is used.

Comparison Table: Puri vs. Healthier Indian Breads


Feature	Puri (Deep-Fried)	Roti/Chapati (Tawa-Cooked)	Baked Kulcha	Paratha (Shallow-Fried)
Cooking Method	Deep-fried	Tawa-cooked	Baked in tandoor or oven	Shallow-fried
Approximate Calories (per piece)	100-140	70-90	100-120	120-180
Fat Content	High	Very Low	Low	Moderate to High
Oil Usage	Very High	Minimal to None	Minimal	Moderate
Healthier Option?	No	Yes	Yes	Moderate (depends on oil)
Key Takeaway	High-calorie, high-fat indulgence.	Best for daily consumption.	Good for a lighter, baked bread.	Can be high-fat, but still healthier than puri.

Healthier Ways to Enjoy Puri

If you love puris but are watching your calorie intake, there are several modifications you can make:

Modify the Dough: Use whole wheat flour instead of refined flour to increase the fiber content. You can also mix in healthier ingredients like semolina (rava) or other nutritious flours.
Add Vegetables: Incorporating grated vegetables like spinach, beetroot, or carrots into the dough can boost the nutritional value and fiber.
Control the Oil: Make sure your frying oil is at the optimal temperature. If it is too low, the puris will soak up excess oil, increasing the calorie count significantly.
Try Alternative Cooking Methods: Baking or air-frying puris can reduce the fat and calorie content dramatically. While they won't have the exact texture of deep-fried puri, they are a much healthier option.
Practice Portion Control: Limiting your intake to just one or two puris instead of a larger portion is a simple and effective strategy.

The Importance of Portion Control and Accompaniments

It is important to remember that puris are often served with high-calorie side dishes like aloo bhaji (potato curry) or chana masala. The total calorie count of your meal includes not only the puris but also everything else on your plate. To keep the meal balanced, pair puris with low-calorie, vegetable-heavy curries or fresh, homemade chutneys. Consuming puris occasionally and in moderation is key to a healthy diet. For more detailed nutritional information and recipe ideas, resources like Tarla Dalal's website provide excellent insights into Indian cooking.

Conclusion

In summary, while a single puri is a moderate source of calories, consuming two can quickly contribute a significant number to your daily intake, especially due to the high oil content from deep-frying. The average of 200-280 calories for two puris can be managed through mindful portion control and choosing healthier preparation methods. By opting for whole wheat flour, controlling oil temperature, and pairing with nutritious accompaniments, you can enjoy this traditional dish without derailing your health goals. Remember, occasional indulgence is fine, but moderation is always key.

Frequently Asked Questions

Puris are high in calories and fat due to deep-frying. While they are not suitable for daily consumption, they can be enjoyed occasionally as part of a balanced diet, ideally made with whole wheat flour and paired with nutritious side dishes.

A puri generally has more calories than a tawa-cooked roti. A single puri contains around 100-140 calories, whereas a roti has approximately 70-90 calories. The difference is primarily due to the deep-frying process.

To make puris healthier, you can use whole wheat flour, incorporate grated vegetables into the dough, and cook them using alternative methods like baking or air-frying instead of deep-frying.

Burning off the calories from two puris (approx. 250 calories) would require moderate aerobic activity. For example, it would take around 30-35 minutes of jogging or cycling, or over an hour of walking.

Yes, oil temperature is critical. If the oil is too cold, the puri will absorb a large amount of oil, increasing its fat and calorie content. Frying at the right, hot temperature helps prevent excessive oil absorption.

Puris are not ideal for a weight-loss diet due to their high fat and calorie content from deep-frying. For weight management, healthier alternatives like rotis, baked kulchas, or air-fried options are better choices.

To balance the meal, pair puris with nutritious, low-calorie side dishes. Opt for vegetable-heavy curries, homemade chutneys, or a raita (yogurt dip) instead of heavier, oily preparations like aloo bhaji.