Is there protein in poori?

December 19, 2025 •

3 min read

While poori is a beloved Indian fried bread, many wonder about its nutritional value, particularly its protein content. A single small piece of poori typically contains a modest amount of protein, ranging from 2 to 4.5 grams, which comes from the wheat flour used to make the dough. However, the deep-frying process drastically alters its overall nutritional profile, adding significant fat and calories that often overshadow its protein contribution.

Quick Summary

Poori contains a small amount of protein from wheat flour, but its nutritional profile is dominated by fat and calories due to deep-frying. Its protein contribution is minor and is best considered alongside its other macronutrients for a comprehensive dietary understanding.

Key Points

Source of Protein: The protein in poori comes primarily from the whole wheat flour used to make its dough.
Modest Amount: A single small poori typically provides only 2-4.5 grams of protein, making it a relatively minor source.
High in Fat: The deep-frying process causes poori to absorb a significant amount of oil, drastically increasing its fat and calorie count.
Inferior to Roti: When compared to roti, poori offers less protein relative to its calorie load, making roti a more protein-efficient choice.
Portion Control: Due to its high fat content, poori should be consumed in moderation and is best balanced with other protein-rich foods.

The Core Ingredients: Where Does Poori's Protein Come From?

At its most basic, poori dough is made from whole wheat flour (atta), water, and a pinch of salt. The primary source of protein in a poori is the whole wheat flour. Whole wheat flour is known for containing a higher percentage of protein compared to refined flours, with some sources indicating it has about 13 grams of protein per 100 grams. However, the amount of flour used per poori is relatively small, which means the total protein per serving is also modest.

The Impact of Deep-Frying

Poori's high-calorie and high-fat nature is a direct result of its deep-frying preparation. When the small, flattened discs of dough are plunged into hot oil, they lose water and absorb fat, causing them to puff up. This process significantly increases the overall caloric value. For instance, while a small baked potato is lower in calories, the same amount of fried potato (french fries) has substantially more calories and fat. The same principle applies to poori. The oil absorption is so efficient that the final product's nutritional profile is less about the wheat flour and more about the added fat. According to some sources, the protein itself can even be slightly denatured at high frying temperatures.

Nutritional Comparison: Poori vs. Roti

Comparing poori to roti is the clearest way to understand its nutritional drawbacks. Both are made from similar wheat flour doughs, but the cooking method makes all the difference.


Feature	Poori (Deep-fried)	Roti (Cooked on Tawa)
Cooking Method	Deep-fried in oil or ghee	Dry-roasted or lightly oiled on a tawa
Calories (per piece)	Higher (approx. 100-160 kcal)	Lower (approx. 70-80 kcal)
Fat Content	High due to oil absorption	Very low, minimal or no oil used
Protein Content	Modest (approx. 2-4.5g)	Modest (approx. 2.5-3g)
Calorie-to-Protein Ratio	Less efficient; higher calories for similar protein	More efficient; lower calories for similar protein

How to Enhance the Protein Content of Poori

While traditional poori is not a protein powerhouse, you can increase its nutritional value with a few modifications.

Add protein-rich flour: Incorporate other high-protein flours into the dough. A common practice is adding chickpea flour (besan) or a mix of various grains, which can significantly boost the overall protein.
Include sprouts or legumes: For a healthier, stuffed version, use a filling of sprouted moong lentils or boiled chickpeas. This introduces a substantial amount of protein and fiber while retaining the delicious taste.
Serve with protein-packed curries: The classic poori accompaniment, chana masala (chickpea curry), is a fantastic way to create a more balanced meal. Other options include a lentil curry (dal) or a paneer-based dish.

Tips for Including Poori in a Balanced Diet

For many, the occasional poori is an indulgence rather than a dietary staple. Here are some tips for enjoying it responsibly:

Practice portion control: Limiting yourself to one or two pooris is key to managing the high fat and calorie intake.
Focus on accompaniments: Serve poori with low-fat, high-protein side dishes to create a more nutritious meal. A vegetable curry loaded with lentils or beans can provide a healthy balance.
Blot excess oil: After frying, place the hot pooris on a paper towel to absorb some of the surface oil, reducing the fat content slightly.
Choose healthier cooking methods: While it won't be a classic poori, consider alternatives. An air-fried or shallow-fried version, if possible, would dramatically cut down on the unhealthy fat absorption.

Conclusion

To answer the question, is there protein in poori, the answer is yes, but the amount is relatively small and comes from the wheat flour base. Poori's deep-fried nature makes it a calorie-dense and high-fat food, which means it should not be considered a primary protein source. For those seeking protein from Indian breads, roti or parathas cooked with minimal oil are a much better option. Enjoying poori as an occasional treat, paired with protein-rich curries and vegetables, is the best approach for a balanced diet. For more information on the health effects of fried foods, see this Healthline article on why fried foods are bad.

Frequently Asked Questions

No, poori is not considered a good source of protein. While it contains some protein from the wheat flour, the deep-frying process adds a substantial amount of fat and calories, making it a high-energy, low-protein food.

The protein in poori comes from the whole wheat flour (atta) used to make the dough. Different flour blends or additions can also slightly alter the protein content.

Roti is generally better for protein. It is cooked with minimal or no oil, so it has a much higher protein-to-calorie ratio compared to a deep-fried poori.

The average protein in one small poori is around 2 to 4.5 grams, but this can vary depending on its size, the type of flour used, and the specific recipe.

You can increase the protein in poori by adding higher-protein ingredients to the dough, such as chickpea flour (besan). Serving it with protein-rich side dishes like chana masala is also an effective strategy.

Yes, if consumed excessively, poori can contribute to weight gain due to its high fat and calorie content from the deep-frying process. Portion control is crucial.

While high heat can potentially denature some proteins, the primary nutritional effect of frying poori is the absorption of a large amount of oil. This increases fat and calories, making the protein a smaller part of the overall nutritional picture.

Healthier alternatives include roti, phulka, or chapati, which are typically cooked on a dry griddle. These options contain less fat and calories while still providing the protein and carbohydrates from wheat flour.