Aloo Paratha vs Puran Poli

Per 100 g, Aloo Paratha has 205 kcal and 3.7 g protein, while Puran Poli has 367 kcal and 9.6 g protein.

Aloo Paratha

205
kcal per 100 g
3.7 g protein

Puran Poli

367
kcal per 100 g
9.6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Paratha Puran Poli Difference
Calories Fewer calories for the same weight 205 kcal better 367 kcal 44%
Protein More protein helps with fullness and muscle 3.7 g 9.6 g better 62%
Carbs Lower carbs suits low-carb and diabetic diets 23.9 g better 62.7 g 62%
Fat Lower fat means lower calorie density 10.2 g 7.9 g better 23%
Fiber More fibre improves fullness and digestion 4.2 g 8.1 g better 48%
Sugar Less sugar means a gentler blood-sugar response 1.2 g better 24.7 g 95%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Aloo Paratha

Aloo Paratha is the lighter choice at 205 kcal per 100 g against 367 for Puran Poli — about 44% fewer calories for the same weight on your plate. That does not make Puran Poli a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Puran Poli

Puran Poli is the stronger protein source, with 9.6 g per 100 g against 3.7 g for Aloo Paratha. To match that from Aloo Paratha you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Paratha vs Puran Poli — common questions

Puran Poli has more calories — about 367 kcal per 100 g compared with 205 kcal for Aloo Paratha.

Puran Poli has more protein — 9.6 g per 100 g against 3.7 g for Aloo Paratha.

Aloo Paratha is the lighter choice at 205 kcal per 100 g against 367 for Puran Poli — about 44% fewer calories for the same weight on your plate. That does not make Puran Poli a bad food; it means the portion has to be smaller to fit the same calorie budget.

Puran Poli is the stronger protein source, with 9.6 g per 100 g against 3.7 g for Aloo Paratha. To match that from Aloo Paratha you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 572 kcal and 13.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Aloo Paratha has the edge, mainly on calorie density. Per 100 g, Aloo Paratha has 205 kcal and 3.7 g protein, while Puran Poli has 367 kcal and 9.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Paratha nutrition & serving sizes
Full Puran Poli nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.