Spinach poori (Palak poori)
Also called: palak poori, palak puri, spinach poori, palak ki poori, palak poori (puri), palak puri, spinach puri, palak poori parantha
Palak poori is that lovely green poori that feels a little special on a normal breakfast plate. Soft inside, a bit crisp outside, and often made for Sunday brunch, school tiffin, or when ghar ka khana needs a fun twist with aloo sabzi or curd.
Per 1 poori (30g)
Nutrition Facts
| Nutrient | Per poori (30g) | Per 100g |
|---|---|---|
| Calories | 205.3 kcal | 684.3 kcal |
| Protein | 0.4g | 1.4g |
| Carbohydrates | 2.3g | 7.8g |
| Fat | 21.6g | 71.9g |
| Fiber | 0.5g | 1.5g |
| Sugar | 0.1g | 0.2g |
| Micronutrients (per 100g) | ||
| Sodium | 35.47 mg | |
| Calcium | 10.02 mg | |
| Iron | 0.79 mg | |
| Vitamin C | 3.03 mg | |
| Folate | 18.9 µg | |
What Goes Into It
Per serving (1 poori)
gastroenterology Gut Health Insight
Since this poori is made with wheat flour and spinach, it has a tiny bit of fiber and folate from the palak, but the real story is the fat used in frying — that makes it heavy on the stomach at 21.6g fat per poori. Spinach does bring some iron and vitamin C, which is nice, but because the serving is deep-fried, it can feel slow to digest and may cause acidity in sensitive people. A practical tip: eat it with dahi or a light sabzi, not with another oily side, so your gut gets a bit of balance and the meal doesn’t sit too heavy.
Frequently Asked Questions
Is palak poori healthy?
It has spinach, so yes, there is a little nutrition from palak — but one poori still gives about 205 kcal and 21.6g fat. So it’s more of an occasional treat than an everyday healthy bread.
How many calories are in 2 palak pooris?
Two pooris will be around 410 kcal. Fat also adds up fast — close to 43g in 2 pooris — so the meal becomes quite rich.
Can diabetics eat palak poori?
The carbs listed are low in this data, but in real life pooris are made from wheat flour and deep-fried, so they can still impact blood sugar. If eating it, keep the portion small and pair it with protein like curd or chana.
Is palak poori good for weight loss?
Not really as an everyday option, because 1 poori already has about 205 kcal and 21.6g fat. If you love it, have 1 with a lighter breakfast, not a full stack of 3-4 pooris.
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.