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Alu poori
Alu poori has 90.1 calories per serving (1 Small Piece) — that's 297.6 calories per 100g. It provides 1.6g protein, 9.7g carbs, and 5g fat. With a medium glycemic index (GI: 69), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Alu poori in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories90.1 kcal
- Carbs9.7 g (38.9 kcal)
- Protein1.6 g (6.5 kcal)
- Fats5.0 g (44.7 kcal)
Nutrition Label
Alu poori
- Serving Size1 Small Piece (30 g)
- Calories90.1 kcal
- Carbs9.7 g
- Fiber1.8 g
- Sugar0.3 g
- Protein1.6 g
- Fat5.0 g
- Saturated fat1.2 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.6 g
- Cholesterol1.3 mg
- Sodium49.7 mg
Nutrition per 100g
- Calories297.6 kcal
- Carbs32.1 g
- Fiber6.1 g
- Sugar0.9 g
- Protein5.4 g
- Fat16.4 g
- Cholesterol4.2 mg
- Sodium164.1 mg
1 serving = 30.3g
Cooking time: 15 minutes
Serves: 20 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Whole wheat flour
250 Grams
Wheat semolina
2 Table Spoon
Potato brown skin small
100 Grams
Coriander leaves
20 Grams
Turmeric powder
1 Grams
Rice bran oil
85 Milliliter
Salt
2.5 Grams
Water
100 Milliliter
Garam masala powder
2 Grams
Cumin powder
0.5 Tea Spoon
Black pepper powder
2 Grams
Red chilli powder
0.5 Grams
Coriander powder
2 Grams
Instructions
1
2
Dough preparation
Firstly in a mixing bowl, add the wheat flour,salt, and all the spices and mix well. Now add the mashed potato, ghee, chopped coriander. Add water gradually and knead the flour. Knead it into a soft, smooth, and pliable dough. Cover the dough with a muslin cloth and rest it aside for about 15 minutes.
3
Making poori
Divide the dough into small equal-sized portions. Now take a ball and roll using a rolling pin , slightly thick.
4
Cooking
Drop the rolled dough into the hot oil and fry until it turns golden brown. Drain off the poori.
5
Serving
Place the pooris on a plate. Serve hot with saag or aloo curry or chutney.
Also Known As
Glycemic Index
69 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Alu poori | Fenugreek poori | Methi poori | Masala poori |
|---|---|---|---|---|
| Calories | 90.1 kcal | 86.1 kcal | 90.3 kcal | 104 kcal |
| Carbs | 9.7 g | 15.3 g | 10.3 g | 12.3 g |
| Protein | 1.6 g | 3 g | 1.9 g | 2.1 g |
| Fat | 5 g | 1.5 g | 4.6 g | 5.2 g |
| Fiber | 1.8 g | 5.3 g | 2.1 g | 2.3 g |
| Sugar | 0.3 g | 0.5 g | 0.3 g | 0.4 g |
| Sodium | 49.7 mg | 13.2 mg | 49.6 mg | 56.7 mg |
| Cholesterol | 1.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 90.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 69). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (1.3mg) and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (69) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Piece (~30.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Alu poori stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (180.2-270.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Alu poori contains 90.1 kcal (1.6g protein, 9.7g carbs, 5g fat). That's 297.6 kcal per 100g. You can track exact portions in the Hint app.
At 90.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 69). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 69 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Alu poori has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Alu poori is light enough for dinner at 90.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Alu poori is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (69) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
