India is a land of diverse flavors, and one of its most beloved food categories is bread. Whether it’s breakfast, lunch, or dinner, Indian homes often feature some form of traditional bread. Among the most popular choices are roti, paratha, and poori. While roti is made simply with flour, paratha and poori incorporate oil or ghee, sparking an ongoing debate: Which is healthier—paratha or poori? Let’s dive in and explore their differences, similarities, and nutritional values.
What is Paratha?
Also known as Indian flatbread, paratha is a staple across India, Nepal, Pakistan, Bangladesh, and Sri Lanka. The name originates from two words: “Parat” (layers) and “Atta” (flour), referring to the layers of dough cooked on a griddle. Typically made from whole wheat flour (atta) or refined flour (maida), parathas are pan-fried with ghee or oil, making them a crispy and flavorful choice.
Parathas are especially popular in North India, where they are known by various names—Prontha in Punjab and Porota in Bengal and Kerala.
Nutritional Value of Paratha
A medium-sized wheat paratha (50g) provides:
Calories: 200-300 kcal
Carbohydrates: 25-35g
Protein: 4-6g
Fats: 8-15g (varies based on ghee/oil used)
Fiber: 2-4g
Iron: 1-2mg
Calcium: 10-20mg
What is Poori?
Poori is a deep-fried Indian bread that originates from the Sanskrit word ‘Purika,’ meaning ‘filled’. This crispy, puffed bread is enjoyed in India, Bangladesh, Nepal, Myanmar, Pakistan, Singapore, and Malaysia. Made entirely from whole wheat flour, poori is deep-fried in hot oil, making it light and airy.
There are also regional variations of poori, such as:
Luchi (Bengal)
Bhatoora (North India)
Pani Puri & Sev Puri (Street food variations)
Nutritional Value of Poori
A medium-sized wheat poori (35g) provides:
Calories: 150-250 kcal
Carbohydrates: 15-20g
Protein: 2-3g
Fats: 7-10g (varies based on oil used)
Fiber: 1-2g
Iron: 0.5-1mg
Calcium: 5-10mg
Similarities Between Paratha and Poori
Both paratha and poori are made from wheat flour and require oil or ghee for cooking. Additionally, they both have a variety of flavors and fillings. Popular types of parathas include Aloo Paratha, Gobhi Paratha, Paneer Paratha, Methi Paratha, and Matar Paratha. Similarly, popular poori varieties include Palak Poori, Methi Poori, and Moong Dal Poori.
Key Differences Between Paratha and Poori
| Feature | Paratha | Poori |
|---|---|---|
| Cooking Method | Pan-fried (shallow-fried) | Deep-fried |
| Texture | Layered & crisp | Puffed & airy |
| Oil Absorption | Higher (cooked on low heat) | Lesser (cooked on high heat) |
| Shape | Round, layered flatbread | Small, puffed bread |
| Nutritional Value | Higher in calories & fiber | Lower in fiber, higher in carbs |
Which One Uses More Oil?
Paratha absorbs more oil as it is cooked on low heat over a griddle. Poori, despite being deep-fried, absorbs less oil because it is cooked quickly at a high temperature and floats on the oil’s surface.
Which One is Healthier?
The health debate between paratha and poori is complex. Some health experts believe that deep-frying (as with poori) can create harmful carcinogens when the oil crosses its smoking point. On the other hand, parathas are cooked with less oil and at lower temperatures, making them a better choice for some. However, pooris may absorb less oil compared to parathas due to the quick frying method.
Looking at the nutritional values:
Paratha has more calories than poori
Paratha has higher fiber content
Poori contains more carbs
Final Verdict: Which One Should You Eat?
Both paratha and poori have their own advantages and disadvantages. The best approach is moderation—enjoy them occasionally and pair them with fiber-rich foods like salads, yogurt, or dal to balance the meal. If you’re looking for a healthier option, opt for paratha cooked with minimal oil or ghee.