Nutritional Facts of Spinach Puri, Calories in Spinach Puri

by Tarla Dalal
This calorie page has been viewed 3018 times


Cooking Method
Deep Fry

Occasion & Party
Indian Party

How many calories does one Spinach Puri have?

One Spinach Puri gives 46 calories. Out of which carbohydrates comprise 19 calories, proteins account for 4 calories and remaining calories come from fat which is 23 calories.  One Spinach Puri provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Spinach Puri healthy?

No, spinach puri is not healthy. Made of spinach 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.

Spinach (Palak) :  Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

What's the problem with spinch puri?

Deep fried foods : This spinch 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 spinch puri?

We suggest to opt for an Indian bread which is not deep fried. So you could have whole wheat roti, bajra roti, jowar 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 46 calories that come from Spinach Puri?

Walking (6 kmph) = 14 mins

Running (11 kmph) = 5 mins

Cycling (30 kmph) = 6 mins       

Swimming (2 kmph) = 8 mins

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


Value per puri% Daily Values
Energy46 cal2%
Protein0.9 g2%
Carbohydrates4.8 g2%
Fiber0.9 g4%
Fat2.6 g4%
Cholesterol0 mg0%
Vitamin A212.4 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C1 mg2%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)6.5 mcg3%
Calcium6.5 mg1%
Iron0.4 mg2%
Magnesium10.8 mg3%
Phosphorus23.8 mg4%
Sodium3.3 mg0%
Potassium27.5 mg1%
Zinc0.2 mg2%
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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