Dal stuffed poori
Also called: dal stuffed poori, dal puri, dal puri (stuffed), dal poori, dal bhara poori, dal ki poori, dal puri (bharwa)
Dal stuffed poori is that yummy North Indian treat where soft wheat dough is filled with spiced dal and deep-fried till golden. You’ll often see it at breakfast, weekend brunch, festive meals, or in a ghar ka special tiffin when someone wants to make the meal feel a bit extra. The inside has that mild urad dal masala warmth, and the outside is crisp, flaky, and very hard to stop at one.
Per 1 poori (30g)
Nutrition Facts
| Nutrient | Per poori (30g) | Per 100g |
|---|---|---|
| Calories | 235.6 kcal | 785.2 kcal |
| Protein | 0.6g | 2.1g |
| Carbohydrates | 3g | 10.1g |
| Fat | 24.5g | 81.7g |
| Fiber | 0.6g | 2g |
| Sugar | 0.1g | 0.3g |
| Micronutrients (per 100g) | ||
| Sodium | 128.18 mg | |
| Calcium | 6.88 mg | |
| Iron | 0.83 mg | |
| Vitamin C | 0.42 mg | |
| Folate | 7.65 µg | |
What Goes Into It
Per serving (1 poori)
gastroenterology Gut Health Insight
This poori is quite heavy on the gut because most of the calories come from fat — about 24.5g per poori — and the deep-frying can make it slower to digest. The little bit of urad dal stuffing adds some protein and a touch of fiber, but at just 0.6g fiber per serving, it won’t help digestion much on its own. The ginger and green chilli can support digestion a little, but they are in very small amounts here. Best practical tip: pair it with a cooling, fiber-rich side like dahi, onion salad, or a bowl of light sabzi so the meal feels less oily and sits better in the stomach.
Frequently Asked Questions
How many calories are in 1 dal stuffed poori?
One dal stuffed poori has about 235.6 kcal. It is calorie-dense because the fat content is high at 24.5g per piece, even though the actual carbs are low at 3g.
Is dal stuffed poori good for weight loss?
Not really as an everyday weight-loss food. One poori gives 235.6 kcal with very little fiber, so it won’t keep you full for long the way a stuffed phulka or dal-chilla might.
Can diabetics eat dal stuffed poori?
A single poori has only about 3g carbs, so the carb load is not very high. But because it is deep-fried and heavy in fat, it is still better as an occasional treat rather than a regular diabetic-friendly meal.
Is dal stuffed poori heavy to digest?
Yes, it can feel heavy. The deep-fried dough and 24.5g fat per poori make it slower to digest, especially if eaten with more fried sides or very spicy curry.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.