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Is Poori Keto-Friendly?

Poori on a kitchen counter

Embarking on a ketogenic journey can open a world of culinary curiosities, especially when it comes to assessing the keto-friendliness of traditional foods like Poori.

At first glance, this delightful Indian bread, with its fluffy texture and rich taste, seems like it could fit comfortably into any diet.

However, when it comes to a ketogenic diet, things are a little different.

This article delves deep into the carbohydrate content of Poori, its implications on a keto diet, practical ways to avoid it, and explores keto-compatible alternatives.Together, we'll navigate through this complex question: 'Is Poori Keto-Friendly?' Spoiler alert - the answer may surprise you.


  • Poori is not keto-friendly due to its high carb content.
  • Consuming Poori can disrupt ketosis and challenge the balance of a ketogenic diet.
  • There are keto-friendly alternatives to Poori, like almond flour flatbread and coconut flour naan.

Is Poori Keto-Friendly?

Let's cut to the chase, shall we? Is Poori keto-friendly? Unfortunately, no. The ketogenic diet, as you well know, relies heavily on keeping your daily carb intake to a minimum, typically under 50 grams. This strict limit on carbs is what allows your body to enter a state of ketosis, where it burns fat for energy rather than relying on glucose from carbohydrates.

Poori, however, doesn't quite align with this low-carb requirement. Made primarily from wheat flour, it is relatively high in carbohydrates. To put it into perspective, a 100g serving of Poori contains 35.73g of net carbs. This is almost 70% of your total daily carb intake on a typical ketogenic diet in just a single serving. And while Poori is undoubtedly scrumptious, its high carb content makes it a food item to be cautious of on a keto diet.

Moreover, the rest of Poori's macro-nutrient profile doesn't do much to redeem it in the keto world. It's relatively low in fat, which is the cornerstone of a keto diet, and its protein content, while moderate, isn't sufficient to offset the high carb count.

Can Poori be Incorporated into a Strict Keto Diet?

Given the high net carb content of Poori, its integration into a strict ketogenic diet presents a challenge. As we've discussed, a ketogenic diet requires a significant reduction in carbohydrate intake, with a daily limit often set to under 50 grams. Unfortunately, with a single 100g serving of Poori containing 35.73g of net carbs, it almost exhausts this allotment.

Now, you might be wondering if there's a way to fit Poori into a ketogenic diet by adjusting your carb intake elsewhere. While this may seem viable in theory, it's not quite so straightforward. A significant part of maintaining a ketogenic diet isn't just about keeping carbs low; it's also about ensuring you're getting enough fats and proteins. Given that Poori is low in fats and only contains moderate amounts of protein, it doesn't provide the balance of macros needed on a keto diet.

So, how can you ensure ketosis isn't disrupted? One effective method is through diligent tracking of your carb intake. There are several tools and apps available that can assist you in this. By regularly logging your meals, assessing their nutritional content, and adjusting as needed, you can ensure you stay within your daily carb limit.

However, remember that it's equally important to balance your macros and eat a diverse range of nutrient-dense foods. This means that while tracking can help manage your carb intake, it's also crucial to make sure your diet isn't dominated by high-carb foods like Poori.

Delving into the Carbohydrate Content of Poori

Understanding the carbohydrate content of Poori and its implications for a ketogenic diet requires us to delve into the concept of 'net carbs'. Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates. This is because fiber is a type of carbohydrate that your body can't digest, so it doesn't raise your blood sugar levels or prevent ketosis.

Now, let's apply this concept to Poori. A 100g serving of Poori, which is roughly equivalent to two medium-sized pieces, contains about 35.73g of net carbs. This figure is calculated by considering both the total carbohydrates and the dietary fiber present in Poori. The net carb content is what we focus on in a keto diet, as these are the carbohydrates that impact blood sugar levels and can affect ketosis.

Breaking it down further, if you were to enjoy a single medium-sized piece of Poori, you'd be consuming nearly half of your daily carb limit on a strict ketogenic diet. This is a significant amount and could easily tip you over your daily carb allotment, especially when combined with carbs from other food sources throughout the day.

Nutritional Snapshot of Poori

Poori, an iconic Indian bread, possesses a varied nutritional profile, beneficial for a balanced diet. A 100g serving of Poori encompasses 35.73g of net carbs and 39.23g of total carbohydrates. The bread is an excellent source of dietary fibers, offering 3.5g per 100g serving, which can aid in maintaining a healthy digestive system.

In terms of protein, a 100g serving of Poori contains 6.84g, contributing to muscle growth and repair. Total fats, including saturated, monounsaturated and polyunsaturated fatty acids, are present in considerable amounts, 24.94g, 3.41g, 9.71g, and 10.01g respectively, providing a sustainable energy source while aiding in nutrient absorption.

With regard to micronutrients, Poori contains significant amounts of multiple minerals. Sodium and potassium, 170.0mg and 134.0mg respectively, are key for maintaining fluid balance. Magnesium and calcium, available at 43.0mg and 16.0mg, play a role in bone health. Iron, phosphorus, and zinc, with amounts of 2.55mg, 120.0mg, and 1.04mg respectively, are crucial for various bodily functions including oxygen transport, energy production, and immune system support.

The bread also includes an array of vitamins. Vitamin B6, Thiamin, Riboflavin, and Niacin are present, assisting in energy metabolism. Vitamin E and K1, at 4.06mg and 26.6ug, contribute to antioxidant activity and blood coagulation respectively. Beta-carotene, Lutein, and zeaxanthin are noteworthy for their role in eye health.

Nutrient NameAmount and Unit per 100g
Net Carbs 35.73g
Carbohydrate, by difference 39.23g
Fiber, total dietary 3.5g
Total fats 24.94g
Protein 6.84g
Sodium, Na 170.0mg
Potassium, K 134.0mg
Magnesium, Mg 43.0mg
Calcium, Ca 16.0mg
Vitamin B-6 0.08mg
Vitamin E (alpha-tocopherol) 4.06mg
Vitamin K1 26.6ug
Copper, Cu 0.16mg
Iron, Fe 2.55mg
Phosphorus, P 120.0mg
Selenium, Se 10.3ug
Zinc, Zn 1.04mg
Beta-carotene 1.0ug
Lutein + zeaxanthin 52.0ug
Thiamin 0.29mg
Riboflavin 0.14mg
Niacin 2.93mg
Folate, total 35.0ug
Choline, total 10.4mg
Folic acid 24.0ug
Calories 409.0kcal
Water 27.99g
Fatty acids, total saturated 3.41g
Fatty acids, total monounsaturated 9.71g
Fatty acids, total polyunsaturated 10.01g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Poori' was not found in FoodData Central, so nutritional data for 'Bread, puri' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Poori on a Keto Diet

Maintaining a state of ketosis is the bread and butter of a ketogenic diet. Unfortunately, consuming Poori can make this challenging. As we've outlined, a single serving of Poori comes close to the upper limit of daily carb intake on a typical keto diet. This could disrupt your nutritional balance, taking you out of ketosis and possibly affecting the health benefits you're looking to gain from the diet.

That being said, it's worth acknowledging that food isn't just about the macros. Poori, like many traditional foods, also has properties that contribute to your overall wellness. Being a bread, it provides energy and can be quite filling, reducing the urge to snack between meals. It also contains some micronutrients, like iron and B vitamins, which play a crucial role in maintaining your overall health.

However, it's crucial to remember that these benefits don't necessarily make Poori suitable for a ketogenic diet. While it can provide energy, the high carb content means that this energy is derived from glucose, not from fat, which is the primary energy source on a keto diet. Moreover, while Poori does contain some micronutrients, there are plenty of other, lower-carb foods that can provide these nutrients without disrupting ketosis.

Avoiding Poori in Your Keto Meal Plan

Steering clear of Poori in your ketogenic diet might seem challenging, especially if you're accustomed to its delightful taste and texture. However, with a little planning, you can successfully avoid Poori and stay on your keto track.

Firstly, it's essential to be aware of dishes where Poori may be present. It's a common accompaniment to many Indian dishes, like curries, and different variations can even be found in sweet treats. If you're dining out or ordering in, always check with the restaurant about the ingredients in your meal.

Cravings for Poori may strike, especially if it's a food you've enjoyed regularly. But don't worry, there are ways to manage these cravings. One effective method is by finding a low-carb alternative that gives you a similar satisfaction. You might be surprised how many keto-friendly bread options exist! From almond flour flatbread to coconut flour naan, there are plenty of recipes out there that can help you satisfy your craving without disrupting ketosis.

Another approach is to redirect your focus towards the wide variety of flavorful and fulfilling foods that are keto-friendly. There's a whole world of delicious low-carb foods that you can enjoy, from rich cheeses and meats to leafy greens and healthy fats like avocados and nuts.

When shopping for groceries, make a list beforehand and stick to it. This can help you avoid making impulsive decisions that could knock you out of ketosis. And finally, remember that preparation is key—having a stash of keto-friendly snacks or meals ready when hunger strikes can be a lifesaver.

Keto-Compatible Alternatives for Poori

While you may need to avoid Poori on a ketogenic diet, there are several delightful, keto-friendly alternatives that you can incorporate into your meal plan.

One such alternative is almond flour flatbread. Almond flour is low in carbs and high in fat, making it a keto-friendly choice. Plus, it's rich in vitamin E and magnesium. You can use this flatbread as a substitute for Poori in many dishes, enjoying it with curries or salads.

Another excellent substitute is coconut flour naan. Like almond flour, coconut flour is low in carbs and is a good source of healthy fats. It's also high in fiber, which can help you feel full for longer. Coconut flour naan can be used just like traditional bread - dip it in soups, use it as a base for a low-carb pizza, or simply enjoy it with some butter.

Compared to Poori, these alternatives have far fewer carbs. For instance, a 100g serving of almond flour flatbread contains around 10g of net carbs, and coconut flour naan contains roughly 8g. That's a significant reduction from the 35.73g of net carbs found in a 100g serving of Poori.

Lastly, for those who miss the fluffy texture of Poori, cloud bread can be an excellent option. It's a soft, light bread made from eggs and cream cheese - both keto staples. With nearly zero carbs and plenty of fats and protein, it can replace Poori in sandwiches or as an accompaniment to meals.

Concluding Thoughts on Poori and Keto

As we have traversed through the relationship between Poori and a ketogenic diet, it's clear that Poori's high net carb content makes it a challenging fit for those seeking to maintain ketosis. Despite the charm of its taste and texture, the 35.73g of net carbs in a 100g serving can quickly use up your daily carb allowance on a keto diet.

While Poori does provide energy and some micronutrients like iron and B vitamins, its high carb content means that this energy is derived from glucose rather than fat, which goes against the principle of a ketogenic diet.

But remember, the world of keto-friendly foods is vast and varied, and there are several alternatives to Poori. Whether it's almond flour flatbread, coconut flour naan, or cloud bread, these options can help satisfy your cravings for bread-like foods, while maintaining your ketosis.

In this keto journey, it's essential to embrace adaptability. While you might have to let go of certain foods like Poori, there’s also an opportunity to explore new, low-carb foods and recipes.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Unfortunately, traditional Poori is made from wheat flour, which is high in carbs. However, you can experiment with keto-friendly flours like almond or coconut flour, but please note that the texture and taste will vary.

Eating Poori occasionally could disrupt ketosis due to its high carb content. It's better to stick with keto-friendly alternatives to maintain your diet effectively.