Nutritional Facts of Aloo Kulcha, Amritsari Potato Kulcha

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Aloo Kulcha, Amritsari Potato Kulcha
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How many calories does one Aloo Kulcha have?

One Aloo Kulcha gives 221 calories. Out of which carbohydrates comprise 145 calories, proteins account for 20 calories and remaining calories come from fat which is 54 calories.  One Aloo Kulcha provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Aloo Kulcha is a delicious, flavour-packed Indian bread which is stuffed with a tasty, mildly-tangy potato mixture. It's also known as Amritsari Potato kulcha. 

Is Aloo Kulcha healthy?

We all love the kulcha which comes from Amritsar. Aloo Kulcha is mainly made of aloo, plain flour, curds and Indian spices. Sadly, Aloo kulcha is not healthy and lets see why?

Let's understand the ingredients.

What's good.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's the problem.

Plain flour : This recipe uses 1 cup of plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. Read is maida good for you to understand fully.

Potatoes (Aloo) : This recipe uses 2 cups boiled potatoes. Being high in simple carbohydrates they will lead to weight gain and are not good for people with diabetes, heart problem and obesity. See full details on why potatoes are bad for you.  

So Aloo Kulcha does not go with a healthy life style. 

What is the alternative to Aloo Kulcha?

Yes, at tarladalal we love healthy recipes. We have created a whole wheat kulcha recipe . What we have done is replaced the plain flour with whole wheat flour and removed the aloo. It's 87 calories for Punjabi whole wheat kulcha. So diabetics, heart patients and weight loss patients can enjoy this kulcha!

Whole Wheat Kulcha Recipe

How to burn 221 calories that come from Aloo Kulcha?

Walking (6 kmph) = 1hr 6 mins

Running (11 kmph) = 22 mins

Cycling (30 kmph) = 29 mins       

Swimming (2 kmph) = 38 mins

Note: These values are approximate and calorie burning differs in each individual.



Value per per kulcha% Daily Values
Energy221 cal11%
Protein5.1 g9%
Carbohydrates36.3 g12%
Fiber0.9 g4%
Fat6 g9%
Cholesterol13.3 mg3%
Vitamin A331.9 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C8.6 mg22%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)8.7 mcg4%
Calcium35.8 mg6%
Iron1.3 mg6%
Magnesium35.1 mg10%
Phosphorus72.7 mg12%
Sodium50.7 mg3%
Potassium148.5 mg3%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Aloo Kulcha, Amritsari Potato Kulcha
 on 04 Apr 19 03:29 PM

Nice info
Tarla Dalal
05 Apr 19 01:20 PM
   Thank you so much for your kind words. Happy to know you liked the recipe info.