Puri
Limited nutritional benefit
Deep-fried puffed whole wheat bread from India.
Puri is a small unleavened bread from India: a stiff whole wheat dough, often with a little semolina, is rolled into rounds and deep-fried until it puffs into a hollow ball. Three puris (about 80 g) have roughly 285 kcal, 38 g carbohydrate and 13 g fat, most of it frying oil. Frying in well-heated oil at about 190C keeps oil absorption down.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.7g | 15.5% |
| Fat | 16g | 22.9% |
| Carbs | 48g | 16.0% |
| Simple Sugars | 16.8g | Estimate |
| Complex Carbs | 24.4g | Estimate |
| Fiber | 6.8g | 27.2% |
| Water | 26g | 1.0% |
| Calories | 354 | 15.7% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.52 | g | 12.6% |
| Monounsaturated | 3.46 | g | 13.8% |
| Polyunsaturated | 9.05 | g | 69.6% |
| Omega-3 | 2.715 | g | Estimate |
| Omega-6 | 6.335 | g | Estimate |
| Trans | 0.08 | g | 4.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 1.46 | mg |
| Selenium | 41 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0 | mcg | 0.0% |
| vitamin B1 | 0.242 | mg | 20.2% |
| vitamin B2 | 0.09 | mg | 6.9% |
| vitamin B3 | 2.73 | mg | 17.1% |
| vitamin B6 | 0.192 | mg | 11.3% |
| vitamin B9 | 21.4 | mcg | 5.3% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.46 | mg | 9.7% |
| vitamin K | 24.9 | mcg | 20.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 22.5 | mg | 2.3% |
| iron | 2.28 | mg | 12.7% |
| magnesium | 86.8 | mg | 21.7% |
| phosphorus | 226 | mg | 32.3% |
| potassium | 232 | mg | 8.9% |
| sodium | 288 | mg | 12.5% |
| zinc | 1.65 | mg | 15.0% |
| copper | 0.264 | mg | 29.3% |
| manganese | 2.53 | mg | 110.0% |
| selenium | 41 | mcg | 74.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 232 | mg | 33.1% | 97% |
| Isoleucine | 297 | mg | 21.2% | 66% |
| Leucine | 595 | mg | 21.8% | 65% |
| Lysine limiting | 233 | mg | 11.1% | 32% |
| Methionine | 337 | mg | 32.1% | 98% |
| Phenylalanine | 635 | mg | 36.3% | 103% |
| Threonine | 242 | mg | 23.0% | 65% |
| Tryptophan | 115 | mg | 41.1% | 116% |
| Valine | 373 | mg | 20.5% | 62% |
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Recipe
See full recipeIngredients
- Whole wheat flour (atta) 250 g
- Fine semolina (sooji) 2 tbsp (20 g)
- Salt 1/2 tsp
- Vegetable oil, for the dough 1 tbsp
- Water 120 ml
- Vegetable oil, for deep-frying 750 ml
Instructions
- 1
Mix the flour, semolina, salt and 1 tbsp oil in a bowl, rubbing the oil in with your fingers.
- 2
Add the water gradually and knead for 5 minutes into a firm, stiff dough, stiffer than for chapati. Cover and rest for 15 minutes.
- 3
Divide the dough into 16 balls of about 25 g and roll each into a 10 cm circle about 2 mm thick, smearing a drop of oil on the board instead of dusting with flour.
- 4
Heat the frying oil in a kadai or deep pan to 190C; a small piece of dough dropped in should rise to the surface at once.
- 5
Slide in one puri and press it gently with a slotted spoon until it puffs, about 15-20 seconds, then flip and fry for 15-20 seconds more until golden.
- 6
Lift out, drain on paper towels and fry the rest, keeping the oil hot.
- 7
Serve immediately with potato curry, chana masala or halwa.