How many calories in a single Palak pakoda?

November 22, 2025 •

3 min read

A single deep-fried palak pakoda can contain significantly more calories than a version prepared with less oil, with some estimates for deep-fried variants suggesting upwards of 50-60 calories per medium piece. It's crucial to understand how many calories in a single Palak pakoda are influenced by cooking method to make informed dietary choices.

Quick Summary

The calorie count of a single palak pakoda varies greatly based on its size and cooking method. Deep-frying dramatically increases the calorie and fat content due to oil absorption, while air-frying or baking offers a much lighter, lower-calorie option for this popular spinach fritter.

Key Points

Calorie Range: A single palak pakoda can range from approximately 59 calories (air-fried) to over 50 calories (deep-fried), depending on its size and oil absorption.
Cooking Method is Key: Deep-frying significantly increases the fat and calorie content due to oil absorption, whereas air-frying or baking drastically reduces it.
Healthy Alternative: Air-frying can lower the fat content by up to 80%, making it a much healthier preparation method for spinach fritters.
Control Portion Size: The size of the pakoda directly impacts its calorie count; smaller, more vegetable-heavy pakodas will have fewer calories.
Spinach Nutrients: The spinach in pakodas provides beneficial vitamins and minerals like Vitamin A, Vitamin C, iron, and fiber, making them a nutritious snack if prepared healthily.

Understanding the Calorie Content of a Palak Pakoda

Palak pakoda, or spinach fritters, are a beloved Indian snack enjoyed during tea time, especially in the rainy season. While the core ingredients of spinach, gram flour (besan), and spices are relatively healthy, the traditional deep-frying method is what pushes up the calorie count. The amount of oil absorbed during frying is the primary determinant of the final caloric value. For instance, a recipe that yields 18 pakodas with a total of 339 calories per six pakoda serving notes that approximately 5g of oil, or 45 calories of unhealthy fat, is absorbed per large pakoda. This illustrates why homemade or air-fried versions can be vastly different from what you might find at a street stall or restaurant.

Factors Influencing Calorie Count

Several factors contribute to the calorie content of a palak pakoda:

Cooking Method: As mentioned, deep-frying leads to high oil absorption, thus increasing calories. Air-frying, baking, or shallow-frying are healthier alternatives that significantly reduce the fat and calorie intake. For example, one healthy (non-fried) recipe yields pakoras with only 59 calories per piece.
Size: A larger pakoda has more surface area and mass, leading to higher oil absorption and more batter per piece, increasing its calorie count.
Batter Ingredients: Adding extra rice flour for crispiness or certain types of spices doesn't add significant calories, but additional ingredients like potatoes or other vegetables can alter the nutritional profile.
Oil Type and Quantity: The type of oil used (e.g., rice bran oil vs. vegetable oil) and the amount of oil, especially during deep-frying, are critical factors.

Deep-Frying vs. Air-Frying: A Nutritional Comparison

The difference in calories between a deep-fried and an air-fried palak pakoda is substantial. Air-frying can reduce the fat content by up to 80% compared to deep-frying, and subsequently lowers the calorie count.


Feature	Deep-Fried Palak Pakoda	Air-Fried Palak Pakoda
Calories	High (Approx. 50-60+ per large piece)	Low (Approx. 59 per piece)
Fat Content	High due to oil absorption	Significantly lower, minimal oil needed
Crispiness	Achieves a traditional, rich crispiness	Crispy texture, but can be slightly different from deep-fried
Preparation	Involves submerging in hot oil	Uses hot air circulation to cook
Health Impact	Higher risk of consuming unhealthy fats	Healthier alternative for lower calorie and fat intake

The Nutritional Benefits of Palak

Beyond the calories, it's important to remember the nutritional value of spinach itself. Palak is a great source of essential nutrients. When you make pakodas with minimal oil, you retain more of these benefits:

Vitamins: Rich in Vitamin A and Vitamin C.
Minerals: Contains iron, calcium, and potassium.
Fiber: A good source of dietary fiber.

Making Healthier Palak Pakodas at Home

For those who love the taste but want to minimize the calories, here are some tips for a healthier preparation:

Switch Cooking Methods: Opt for an air fryer or oven instead of deep-frying. Air-frying uses hot air to cook food, giving it a crispy texture with little to no oil.
Control Oil Quantity: If you must fry, shallow-fry with a minimal amount of a healthy cooking oil, such as olive oil, or use a cooking spray.
Optimize the Batter: Use a greater proportion of fresh vegetables like spinach and onions relative to the gram flour batter to reduce the total carbohydrate and calorie content. You can also add other nutritious ingredients like lentils for added protein and fiber.
Use a Wire Rack: When draining any excess oil, use a wire rack instead of a paper towel. This prevents the pakodas from getting soggy and re-absorbing oil.

Conclusion

The calorie content of a single palak pakoda is not a fixed number but a variable influenced by preparation. While deep-fried versions can easily exceed 50 calories per piece due to oil absorption, air-fried or baked alternatives significantly reduce this, with some recipes offering pieces for under 60 calories. By choosing healthier cooking methods and mindful portion control, you can enjoy this flavorful Indian snack without derailing your dietary goals. To learn how to make healthier Indian meals, consider exploring resources like Fitelo's guide on calories in Indian food.

Frequently Asked Questions

A single large, deep-fried palak pakoda can contain over 50 calories, with some estimates suggesting up to 45 calories of unhealthy fat absorbed from the oil alone.

An air-fried palak pakoda is a much lower-calorie option, with some healthy recipes yielding a single pakoda for around 59 calories.

Whether palak pakoda is healthy depends on the cooking method. The deep-fried version is high in fat and calories, while the air-fried or baked version is much healthier, retaining the nutrients from the spinach.

Yes, a larger pakoda will have a higher calorie count. This is because it uses more batter and absorbs more oil during the cooking process.

The primary factor is the cooking method. Deep-frying causes significant oil absorption, which dramatically increases the fat and calorie content.

To make palak pakodas healthier, you can air-fry or bake them instead of deep-frying, use less oil if shallow-frying, and increase the vegetable-to-batter ratio.

Air-fried foods can have up to 80% less fat and significantly fewer calories than their deep-fried counterparts because they don't rely on submerging the food in oil.