Nutritional Facts of Urad Dal Puris

This calorie page has been viewed 1685 times Last Updated : Dec 13,2018

Deep Fry
Kadai Veg
Urad Dal Puris

How many calories does one Urad Dal Puris have?

One Urad Dal Puris gives 94 calories. Out of which carbohydrates comprise 52 calories, proteins account for 14 calories and remaining calories come from fat which is 29 calories.  One Urad Dal Puris provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Urad Dal Puris healthy?

No, spinach puri is not healthy. Made of urad dal and whole wheat flour but then its deep fried. 

What's good.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. See detailed benefits of whole wheat flour and why it's good for you.

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. See here for 10 super benefits of urad dal

What's the problem with urad dal puri?

Deep fried foods : This urad dal puri is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

So, even though the calories look low and are 42, you should not be eating this. Its better to eat quality calories which can come from good fats. 

What's a healthy option to urad dal puri?

We suggest to opt for an Indian bread which is not deep fried. So you could have whole wheat rotibajra rotijowar roti. If you want to add some stuffing then jowar mooli roti,   bajra cauliflower roti. At tarladalal, we love giving healthy options. 

How to burn 94 calories that come from Urad Dal Puris?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 16 mins

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


Click here to view Urad Dal Puris recipe
Value per per puri% Daily Values
Energy94 cal5%
Protein3.4 g6%
Carbohydrates13.1 g4%
Fiber2.3 g9%
Fat3.2 g5%
Cholesterol0 mg0%
Vitamin A29.9 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C0 mg0%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)15.4 mcg8%
Calcium18.7 mg3%
Iron0.9 mg4%
Magnesium25.7 mg7%
Phosphorus72.1 mg12%
Sodium5.6 mg0%
Potassium104.1 mg2%
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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