Nutritional Facts of Baked Oats Puri, Calories in Baked Oats Puri

by Tarla Dalal
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Occasion & Party
High Tea Party

How many calories does one Baked Oats Puri have?

One Baked Oats Puri gives 36 calories. Out of which carbohydrates comprise 23 calories, proteins account for 5 calories and remaining calories come from fat which is 7 calories.  One Baked Oats Puri  provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Baked Oats Puri Calories. Baked oats puri recipe | whole wheat oats puri | Indian baked oats puri for weight loss |

Made using fibre-rich oats and whole wheat flour, the baked oats puri is flavoured with sesame seeds, garlic paste and kasuri methi too.

whole wheat oats puri is a simple recipe to make with ingredients available in most Indian kitchens. We make this healthy baked oats puri often in our house as the kids love it and I take it too office for a healthy snack.

Baked oats puri is easy to make. Combine all the ingredients in a deep bowl and knead into a stiff dough using enough water. Divide the dough into 20 equal portions and roll out each portion into a 75 mm. (3”) diameter circle using a little whole wheat flour for rolling. Arrange them on a baking tray and bake in a pre-heated oven at 200°c (400°f) for 20 minutes, turning them once after 10 minutes or till baked oats puri turn crisp.

See why this is a popular healthy baked oats puri recipe. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour used in the puri is rich in phosphorus which is a major mineral which works closely with calcium to build our bones.

You can also try other healthy jar snacks like Crunchy Cumin Seeds Cracker and Palak Til Jowar Nimki .

 Crunchy Cumin Seeds Cracker

Crunchy Cumin Seeds Cracker

Is Baked Oats Puri healthy?

Yes, this is a healthy snacks. Made with Oats, whole wheat flour, Fenugreek, black sesame seeds, Low fat curd and Indian spicies.

Let's understand the Ingredients of Baked Oats Puri.

What's good in Baked Oats Puri.

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

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.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Dried Fenugreek Leaves ( Kasuri Methi) :  Kasuri Methi gives only 4 calories from a tbsp. Dried Fenugreek Leaves is low on carb count. Kasuri Methi adds on some fiber. It is a healthy addition for weight watchersdiabeteshealthy heart, kids, adults, senior citizen and many more. See detailed benefits of dried fenugreel leaves kasuri methi.

Black Sesame Seeds (Til) : These tiny black seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Black Sesame seeds are a storehouse of ironfolic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds

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. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Red chilli powder : Red chilli powder can set the taste buds on fire, and sometimes the tummy too! It is basically a spice blend consisting of one or two types of dried red chillies that are ground and pulverized into a fine powder. It is generally used to add spice to otherwise bland foods.

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have Baked Oats Puri ?

Yes, they can. The ingredients used for this puris like Oats, whole wheat flour, Fenugreek leaves, black sesame seeds, Low fat curd are diabetic and heart friendly. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol For weight loss, this is a great snack.

Can healthy individuals have Baked Oats Puri?

Yes, this is a healthy snack to have as it has healthy stuff.  Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. 

What are other healthier Indian snack options ?

Here are some healthy snack recipes like baked methi muthiasmultiflour chakli recipemultigrain healthy crackers, Oats Methi Multiflour Khakhra and whole wheat methi khakhra recipe.

Oats Methi Multiflour Khakhra
Oats Methi Multiflour Khakhra

Baked Oats Puri is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

7.  Low cholesterol breakfast

8. Quick evening snack

How to burn 36 calories that come from Baked Oats Puri?

Walking (6 kmph)                                 =     11      mins
Running (11 kmph)                               =      4      mins
Cycling (30 kmph)                                =     5      mins
Swimming (2 kmph)                             =      6      mins

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

Value per puri% Daily Values
Energy36 cal2%
Protein1.2 g2%
Carbohydrates6.2 g2%
Fiber1 g4%
Fat0.8 g1%
Cholesterol0 mg0%
Vitamin A8.5 mcg0%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C0 mg0%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)3.6 mcg2%
Calcium8.3 mg1%
Iron0.4 mg2%
Magnesium13.1 mg4%
Phosphorus32.2 mg5%
Sodium2.1 mg0%
Potassium30 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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