Which is better chapati or pulka? A Nutritional Breakdown

December 27, 2025 •

4 min read

According to the National Institute of Nutrition, both chapati and pulka, made from whole wheat flour, offer good nutritional value, providing between 70-100 calories per serving. Yet, subtle differences in preparation and ingredients can determine which is better chapati or pulka for your specific health needs.

Quick Summary

An analysis of chapati and pulka reveals their distinctions in preparation methods, thickness, and nutritional impact. Factors like cooking oil, size, and texture affect overall health implications, including calorie count and suitability for specific diets like weight loss.

Key Points

Nutritional Differences: Pulka is typically lower in calories and fat because it is cooked without oil or ghee, unlike chapati.
Cooking Technique: Chapati is cooked fully on a griddle (tawa) with a possibility of added fat, whereas pulka is cooked partially on a tawa and finished directly over a flame to puff up.
Texture and Digestion: Pulka has a lighter, thinner, and more airy texture, which makes it easier to digest compared to a slightly thicker and denser chapati.
Best for Weight Loss: Pulka is often considered the better option for weight loss due to its lower calorie and fat content from the oil-free cooking method.
Flavor Enhancement: Chapati's flavor and softness can be enhanced with ghee or oil, giving it a richer taste and more pliable texture suitable for thicker curries.
Versatility: Chapati's denser nature makes it more versatile for different types of curries and gravies, while pulka pairs better with lighter dishes.

Chapati vs. Pulka: A Detailed Comparison

For those seeking healthier eating options, the choice between chapati and pulka is a common point of discussion. While both are unleavened flatbreads made from whole wheat flour, their cooking process and final texture are what truly sets them apart. Understanding these differences can help you make a more informed choice for your diet.

The Cooking Process

Chapati: The dough for chapati is typically rolled out slightly thicker than for pulka. It is cooked entirely on a hot griddle (tawa). After cooking both sides, it's common practice to apply a light brushing of ghee or oil to keep it soft and moist. The chapati may puff up slightly due to trapped steam but does not become a hollow ball like a pulka. The use of oil adds to its calorie and fat content.
Pulka: Pulka, also known as phulka, follows a two-step cooking process. It is first partially cooked on the tawa. Then, it's transferred directly to an open flame, where the intense heat causes it to puff up completely into a hollow balloon. This unique method means it is traditionally cooked without any oil, making it the lower-calorie and lower-fat option of the two.

Texture and Mouthfeel

The cooking differences lead to distinct textures that appeal to different palates and complement various dishes.

Chapati: The presence of oil or ghee and its thicker nature gives chapati a softer, more pliable, and slightly chewier texture. It's often preferred for scooping up thick, rich curries and gravies that require a more substantial flatbread.
Pulka: The direct flame cooking creates a thin, light, and airy bread. Pulkas are best served fresh and hot to enjoy their puffiness. They are ideal for scooping up dal or lighter vegetable dishes and are known for their incredibly soft texture.

Nutritional Comparison for Health-Conscious Eaters

Since both are made from whole wheat flour, their core nutritional profile is similar. The major differences arise from the cooking method.


Feature	Chapati	Pulka (Phulka)
Cooking Method	Entirely on a tawa; may include oil or ghee.	First on tawa, then on direct flame; no oil used.
Fat Content	Higher, due to added oil or ghee.	Lower, traditionally cooked without oil.
Calorie Count	Slightly higher (a medium chapati with ghee has more calories than a pulka).	Slightly lower (a medium pulka typically has fewer calories).
Thickness	Thicker and more dense.	Thinner and very light.
Digestibility	Can be slightly heavier to digest due to oil.	Lighter and easier to digest, especially when fresh.
Best Served	Can be served immediately or later; often stays soft longer due to oil.	Best served immediately to enjoy the puffed, airy texture.

Making the Best Choice for Your Diet

Weight Loss

For those focused on weight management, pulka is generally the better option. Its preparation without oil means a lower fat and calorie count, making it a lighter, more calorie-efficient choice. This does not mean chapati is bad for weight loss, but the added fat from ghee or oil can increase calorie intake, which may be counterproductive if you are strictly counting calories.

Digestion

Due to its thinner consistency and lack of oil, pulka is often considered easier to digest. The direct heat causes the steam to puff the bread, essentially cooking it from the inside out and leaving a soft, airy final product. For those with sensitive stomachs or focusing on easier digestion, pulka is the superior option.

Versatility and Flavor

Chapati's slightly thicker and richer texture, often enhanced with a brush of ghee, makes it more versatile for a wider range of dishes. Its durability holds up better to heavier, saucier curries. Pulka, with its delicate, airy structure, pairs beautifully with simpler dishes like dal, providing a soft contrast to the meal without overpowering it. Ultimately, the choice depends on your preference for texture and the type of meal you are preparing.

Preparation Tips for Maximum Health

Regardless of your choice, the healthiest versions are made from 100% whole wheat flour. For pulkas, serving them hot and fresh is key to their signature texture. For chapatis, if you prefer the texture, you can minimize the fat by using only a very light brush of oil or omitting it entirely. Exploring multigrain flours, as suggested for diabetic diets, can also enhance the nutritional profile of either flatbread.

Conclusion

While both are healthy staples made from whole wheat, the verdict on which is better chapati or pulka comes down to individual dietary goals and taste preferences. For those prioritizing lower fat, fewer calories, and ease of digestion, pulka is the clear winner. Its light, airy texture makes it a perfect accompaniment to many Indian dishes. However, for a more robust and satisfying mouthfeel that holds up well with rich gravies, a simple, oil-brushed chapati can be a delicious and still healthy choice. In the end, the healthiest choice is the one that best fits your lifestyle and helps you maintain a balanced, nutritious diet.

Explore more whole wheat flour recipes to perfect your cooking technique for both chapati and pulka.

Frequently Asked Questions

The main difference is the cooking method and the resulting texture. Chapati is cooked fully on a griddle, while pulka is puffed up by being placed directly over an open flame after being partially cooked on the griddle.

Yes, pulka is generally considered healthier for weight loss because it is cooked without oil or ghee, resulting in a lower calorie and fat content than a typical chapati.

Both can be eaten in moderation. The glycemic index of whole wheat chapati is around 62. For a lower GI option, consider making them with chickpea or multigrain flour.

Pulka is often considered better for digestion. Its lighter, thinner, and airier texture, coupled with the absence of added oil, makes it easier for the stomach to process.

Adding a small amount of ghee or oil increases the calorie and fat content. While not inherently unhealthy, it should be considered within your overall dietary goals, especially if weight loss is a priority.

To make soft pulkas, ensure your dough is well-kneaded and soft. The two-step cooking process, with a short time on the tawa followed by a quick puff over a direct flame, is key. Serving them immediately also helps preserve their softness.

While calorie counts can vary by size, a medium pulka (cooked without oil) typically has around 93 kcal, while a medium chapati brushed with ghee could be around 126 kcal.