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Grinding
Wash and grind tomato in a grinder jar without adding water. Grind it to make a smooth puree.
Tomato poori
Tomato poori has 99.2 calories per serving (1 Small Piece) — that's 322.4 calories per 100g. It provides 1.9g protein, 11.3g carbs, and 5.1g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 2.1g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Tomato 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)
- Calories99.2 kcal
- Carbs11.3 g (45.3 kcal)
- Protein1.9 g (7.6 kcal)
- Fats5.1 g (46.3 kcal)
Nutrition Label
Tomato poori
- Serving Size1 Small Piece (30 g)
- Calories99.2 kcal
- Carbs11.3 g
- Fiber2.1 g
- Sugar0.4 g
- Protein1.9 g
- Fat5.1 g
- Saturated fat1.3 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.6 g
- Cholesterol1.9 mg
- Sodium59.5 mg
Nutrition per 100g
- Calories322.4 kcal
- Carbs36.8 g
- Fiber6.8 g
- Sugar1.2 g
- Protein6.2 g
- Fat16.7 g
- Cholesterol6.2 mg
- Sodium193.5 mg
1 serving = 30.8g
Cooking time: 15 minutes
Serves: 13 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Whole wheat flour
200 Grams
Wheat semolina
2 Table Spoon
Tomato ripe local
50 Grams
Rice bran oil
55 Milliliter
Salt
2 Grams
Water
50 Milliliter
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Dough preparation
In a wide bowl or plate, take the wheat flour, tomato puree, rava, red chili powder, garam masala powder, salt, and ghee. Mix till crumbly. Remove the unground tomato pieces if any. 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 rest of 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 | Tomato poori | Vendhaya Poori | Aloo poori | Alu poori |
|---|---|---|---|---|
| Calories | 99.2 kcal | 90.3 kcal | 90.1 kcal | 90.1 kcal |
| Carbs | 11.3 g | 10.4 g | 9.7 g | 9.7 g |
| Protein | 1.9 g | 1.9 g | 1.6 g | 1.6 g |
| Fat | 5.1 g | 4.6 g | 5 g | 5 g |
| Fiber | 2.1 g | 2.1 g | 1.8 g | 1.8 g |
| Sugar | 0.4 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 59.5 mg | 49.6 mg | 49.7 mg | 49.7 mg |
| Cholesterol | 1.9 mg | 0 mg | 1.3 mg | 1.3 mg |
Health Goals Suitability
Weight Loss
At just 99.2 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.9g 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 (1.9mg) and low saturated fat (1.3g) make this heart-friendly. 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.
Portion Guidance
Weight Loss
1 Small Piece (~30.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.8g) 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
Tomato 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 (198.4-297.6 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 Tomato poori contains 99.2 kcal (1.9g protein, 11.3g carbs, 5.1g fat). That's 322.4 kcal per 100g. You can track exact portions in the Hint app.
At just 99.2 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. 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.
Tomato poori has 1.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Tomato poori is light enough for dinner at 99.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Tomato 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.
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.2003.09.004Portion 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
