Is bonda unhealthy? The nutritional facts and healthier alternatives

November 23, 2025 •

3 min read

According to one nutritional analysis, a single serving of Mysore bonda can provide over 11% of the total daily calorie requirement for a standard 2,000-calorie diet. This raises the question for many snack lovers: Is bonda unhealthy? The answer isn't a simple yes or no, but depends heavily on the ingredients and, most importantly, the cooking method.

Quick Summary

An analysis of bonda's nutritional profile and preparation methods reveals why this popular Indian snack can be considered unhealthy. Key factors include its deep-fried nature, use of refined flours, and high calorie and fat content, though variations and healthier cooking techniques can mitigate these drawbacks.

Key Points

Deep-frying increases fat: The primary reason bonda can be unhealthy is the deep-frying process, which causes it to absorb a high amount of oil, fat, and calories.
Refined flours impact blood sugar: Many bonda variations are made with refined flours like maida, which can spike blood sugar levels and offer minimal nutritional value.
Healthier cooking methods exist: You can bake or air-fry bonda to achieve a similar crispy texture with a fraction of the oil and calories, making it a much healthier option.
Ingredient swaps boost nutrition: Substituting refined flour with whole wheat flour or besan, and adding more vegetables, can significantly increase the fiber and nutrient content.
Moderation is key: Even a traditional, deep-fried bonda can be part of a balanced diet when consumed sparingly and in small portions.
Avoid reheating oil: Reusing oil for deep-frying lowers its smoke point and can produce harmful compounds, further diminishing the snack's health quality.
Look for different variations: Opt for bonda variations made with lentils (like urad dal) for a better protein and fiber profile.

Deconstructing the Traditional Bonda

To understand whether bonda is unhealthy, it's essential to look at its components and how it's typically prepared. A traditional bonda, particularly variations like Mysore bonda or aloo bonda, derives its crispiness and flavor from deep-frying. This cooking method is the primary reason for its high caloric and fat content.

The impact of deep-frying

Deep-frying involves submerging food in hot oil, causing it to absorb a significant amount of fat. This process dramatically increases the calorie count of the final product. Beyond calories, the type and quality of oil used are crucial. Reusing oil, for instance, lowers its smoke point and can produce harmful compounds. Excessive consumption of deep-fried foods has been linked to various health concerns, including:

Weight gain
Increased cholesterol levels
Inflammation
Higher risk of heart disease and diabetes

The role of ingredients

The standard ingredients also play a large part in the overall health profile of a bonda. Many recipes use refined carbohydrates like maida (all-purpose flour) or rice flour. Refined flours lack the fiber and nutrients found in whole grains and can cause a spike in blood sugar levels, which is especially concerning for individuals with diabetes or heart conditions. For aloo bonda, the mashed potato filling adds further carbohydrates and can be high in calories, depending on the preparation.

On the other hand, some bonda variations, like urad dal bonda, use lentils, which offer a source of plant-based protein and fiber. Ingredients like yogurt, spices, and chopped vegetables (onions, ginger, coriander) contribute flavors and some nutrients, though their positive impact is often overshadowed by the deep-frying process.

Healthier alternatives and preparation methods

Enjoying a bonda doesn't have to mean compromising on your health goals. By making a few simple changes to the ingredients and cooking technique, you can create a much healthier version of this delicious snack.

Baking or air-frying: Both these methods use significantly less oil than deep-frying, drastically reducing the fat and calorie content. The result is a crispy exterior and soft interior with all the flavor and none of the guilt.
Swapping flours: Instead of refined maida, opt for healthier alternatives like besan (chickpea flour) or whole wheat flour (atta), which increase the protein and fiber content.
Boosting nutrients with vegetables: For savory bondas, incorporate more vegetables like grated carrots, cabbage, or peas into the filling to increase fiber and essential nutrients.
Using healthier fats: When shallow frying or pan-roasting, use a high-quality, healthier oil such as olive oil or rice bran oil instead of reusing old oil.
Cooking in a paniyaram pan: Some recipes suggest using a special paniyaram pan with molds to cook bonda with just a few drops of oil, a method similar to baking.

Comparison: Traditional vs. Healthy Bonda

This table outlines the key differences between a traditional, deep-fried bonda and a healthier, modified version.


Feature	Traditional Bonda (Deep-fried)	Healthy Bonda (Baked/Air-fried)
Cooking Method	Deep-frying in oil	Baking, air-frying, or pan-roasting
Oil & Fat Content	High; significant oil absorption	Low; minimal oil usage
Calorie Count	High, can exceed 200 calories per piece	Significantly lower, reduced by 20-30%
Flour Type	Often refined (maida, rice flour)	Whole wheat, chickpea, or lentil flour
Nutrient Density	Lower, mostly empty calories	Higher, with more fiber and protein
Health Risks	Increased risk of obesity, heart disease	Minimal, supports healthy eating
Digestibility	Can be heavy and greasy	Lighter and easier to digest
Nutrient Retention	Reduced due to high heat	Higher, especially for heat-sensitive vitamins

Conclusion: A matter of moderation and method

While a traditional deep-fried bonda is generally not considered healthy due to its high fat and calorie content, it can be enjoyed in moderation as an occasional treat. For regular consumption, the answer to "is bonda unhealthy?" becomes a resounding yes. However, by adopting healthier preparation techniques like baking or using an air fryer and opting for more nutritious ingredients, you can significantly improve the health profile of this savory snack. The choice lies in balancing flavor with nutrition, allowing you to enjoy a guilt-free version of this classic Indian delicacy.

Disclaimer: The nutritional information provided is a general guideline. Actual nutritional content can vary based on specific recipes and ingredients.

Frequently Asked Questions

Deep-frying causes the bonda to absorb a high amount of oil, leading to a significant increase in calories and unhealthy fats. Repeatedly using the same oil can also create harmful compounds, which can contribute to health issues like high cholesterol and heart disease.

Yes, but only in moderation. A traditional deep-fried bonda is best enjoyed as an occasional treat. For regular consumption, preparing a healthier, non-fried version is recommended by opting for baking, air-frying, or pan-frying with minimal oil.

The calorie count of a bonda can vary greatly depending on the type and preparation. A deep-fried Mysore bonda can contain over 200 calories per serving, while a healthier, baked version can have significantly fewer.

To make a healthier bonda, you can bake it in the oven, use an air fryer, or cook it in a paniyaram pan with a small amount of oil. Additionally, swapping refined flours with whole wheat or chickpea flour can boost its nutritional value.

Aloo bonda, which features a spiced mashed potato filling, is typically deep-fried and can be high in both carbohydrates and fats, making it potentially unhealthier than versions based on lentils, such as urad dal bonda.

Healthier versions of bonda, such as baked or air-fried, can still be very flavorful and satisfying. By using a good blend of spices and cooking them properly, you can achieve a crispy texture and delicious taste without the excessive fat and grease.

The simplest way to reduce the fat is to avoid deep-frying altogether. If you must use oil, opt for a minimal amount in a non-stick pan or use an air fryer. Additionally, ensure you don't reuse oil, as its quality degrades with repeated heating.