Nutritional Facts of Baked Soya Puris, Calories in Baked Soya Puris

by Tarla Dalal
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How many calories does one serving of Baked Soya Puris have?

One serving ( 5 puris of 6.5 grams each) of Baked Soya Puris gives 150 calories. Out of which carbohydrates comprise 80 calories, proteins account for 20 calories and remaining calories come from fat which is 56 calories.  One serving of Baked Soya Puris provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

150 calories for 1 serving of soya baked puris, Cholesterol 0 mg, Carbohydrates 19.9g, Protein 4.9g, Fat 6.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Soya and Til Crispies.

See baked soya puris recipe | soya til crispies | healthy soya baked sesame seeds puris | with 20 amazing images.

baked soya puris is a healthy snack made from soya flour and kala til. Learn to make soya til crispies.

What would life be without healthy snacks like baked soya puris  to munch on? Indispensable though they seem to the foodie, doctors often advise against them, due to the high calorie count. 

Not when you know the smart ways to make low-cal baked soya puris! Here, a dough of whole wheat flour and soya flour along with black sesame seeds, are shaped into rounds and baked in an oven till crisp. 

The intelligent use of ingredients makes the baked soya puris rich in calcium, folic acid and fibre, while baking makes them low-cal. Those with hypertension can make this crunchy finger food with minimal or no salt, it tastes equally good.

Tips for baked soya puris 1. Prick each rolled puri dough all over using a fork. This prevents the puris from rising when baked. 2. Add 1 tbsp olive oil, coconut oil to the dough. Use olive oil or coconut oil for a healthier diet and say no to processed seed oils. 3. Store soya til crispies in an air-tight container for upto 2 weeks. 

Is Baked Soya Puris healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

benefits of soya granules, soya chunks, soya flour. 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

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 bonesVitamin 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.

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Baked Soya Puris  ?


All ingredients used in making baked soya puris are healthy. You may want to reduce the amount of oil used by a bit.

Can healthy individuals have Baked Soya Puris  ?


Baked Soya Puris  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorous Phosphorous works closely with calcium to build bones. 20% of RDA.
  2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 17% of RDA.
  4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 13% of RDA.
  5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 14% of RDA.

How to burn 149 calories that come from Soya and Til Crispies?

Walking (6 kmph) = 45 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 26 mins

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

Value per serving% Daily Values
Energy149 cal7%
Protein4.9 g9%
Carbohydrates19.9 g7%
Fiber3.6 g14%
Fat6.2 g9%
Cholesterol0 mg0%
Vitamin A3.7 mcg0%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C0 mg0%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)26.8 mcg13%
Calcium44.9 mg7%
Iron1.7 mg8%
Magnesium59.3 mg17%
Phosphorus122.2 mg20%
Sodium5.8 mg0%
Potassium196.2 mg4%
Zinc1 mg10%
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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