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Grinding
Wash and grind mint leaves along with green chilies, salt, cumin powder, and lemon in a mixie jar with little water. Grind it to make a coarse paste.
Mint Poori
Mint Poori has 87.9 calories per serving (1 Small Piece) — that's 291.2 calories per 100g. It provides 2.1g protein, 11g carbs, and 3.9g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 2.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mint Poori in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories87.9 kcal
- Carbs11.0 g (44.0 kcal)
- Protein2.1 g (8.5 kcal)
- Fats3.9 g (35.4 kcal)
Nutrition Label
Mint Poori
- Serving Size1 Small Piece (30 g)
- Calories87.9 kcal
- Carbs11.0 g
- Fiber2.4 g
- Sugar0.3 g
- Protein2.1 g
- Fat3.9 g
- Saturated fat0.7 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium71.5 mg
Nutrition per 100g
- Calories291.2 kcal
- Carbs36.4 g
- Fiber8.1 g
- Sugar1.1 g
- Protein7.0 g
- Fat13.0 g
- Cholesterol0.0 mg
- Sodium236.9 mg
1 serving = 30.2g
Cooking time: 15 minutes
Serves: 14 persons
Ingredients
Whole wheat flour
200 Grams
Wheat semolina
2 Table Spoon
Lemon juice
2 Tea Spoon
Chillies green - all varieties
20 Grams
Mint leaves
50 Grams
Rice bran oil
60 Milliliter
Salt
2 Grams
Water
50 Milliliter
Cumin powder
0.5 Tea Spoon
Instructions
1
2
Dough preparation
In a wide bowl or plate, take the wheat flour, mint puree, rava, salt. Mix till crumbly. Add water little by little and make a thick, smooth dough. Knead the dough with your palm for 2-3 minutes and keep aside for 10 minutes.
3
Making poori
Shape the dough cylindrically then pinch small equal portions, make small balls and flatten them slightly. Flatten them into small slightly thick discs. Repeat to finish the dough.
4
Cooking
Heat oil. Add the poori, let it come up, then press using a ladle it will puff up fully. Then flip over and cook. Remove and carefully drain in tissue.
5
Serving
Place the pooris on a plate. Serve hot with saag or aloo curry or chutney.
Also Known As
Glycemic Index
56 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 | Mint Poori | Finger millet dosa | Ragi dosa | Ragi Tocai |
|---|---|---|---|---|
| Calories | 87.9 kcal | 128 kcal | 101.5 kcal | 101.5 kcal |
| Carbs | 11 g | 12.4 g | 16.4 g | 16.4 g |
| Protein | 2.1 g | 1.7 g | 2.5 g | 2.5 g |
| Fat | 3.9 g | 8 g | 2.9 g | 2.9 g |
| Fiber | 2.4 g | 2.3 g | 2.7 g | 2.7 g |
| Sugar | 0.3 g | 0.2 g | 0.3 g | 0.3 g |
| Sodium | 71.5 mg | 396.3 mg | 53.6 mg | 53.6 mg |
| Cholesterol | 0 mg | 0.3 mg | 1 mg | 1 mg |
Health Goals Suitability
Weight Loss
At just 87.9 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.1g 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
Zero cholesterol and low saturated fat (0.7g) 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 (56) 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 (~30.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.2g) 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
Mint Poori stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (175.8-263.7 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 Mint Poori contains 87.9 kcal (2.1g protein, 11g carbs, 3.9g fat). That's 291.2 kcal per 100g. You can track exact portions in the Hint app.
At just 87.9 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mint Poori has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mint Poori is light enough for dinner at 87.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mint 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 (56) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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
