Pakora

Appetizer

Item Rating: 74/100

1 serving (12 grams) contains 15 calories, 0.6 grams of protein, 0.6 grams of fat, and 1.9 grams of carbohydrates.

Nutrition Information

1 cup (120g)

Calories		150
% Daily Value*
Total Fat		5.7 g	7%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	2.4 g
Cholesterol		0 mg	0%
Sodium		456 mg	19%
Total Carbohydrates		19.4 g	7%
	Dietary Fiber	3.8 g	13%
	Sugars	3.6 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		22.8 mg	1%
Iron		1.3 mg	7%
Potassium		256.8 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Pakora Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 51 cal (33.6%)

Protein: 23 cal (15.5%)

Carbs: 77 cal (50.9%)

About Pakora

Pakora is a deep-fried snack popular in South Asian cuisine, particularly in Indian, Pakistani, and Bangladeshi cooking. It is typically made using gram flour (chickpea flour) mixed with spices and water to form a batter, which coats vegetables like onion, spinach, or potato before being fried. Pakoras are generally enjoyed as street food or appetizers. Nutritionally, they are dense in calories (around 125 per serving), with moderate macronutrients including 4.92g protein and 4.77g fat, and beneficial micronutrients like iron (1.12mg) and fiber (3.2g), though their fried nature means they should be eaten in moderation. They offer a small amount of vitamin C (3.5mg), but lack vitamin D entirely.

Health Benefits

• Iron content (1.12mg) supports red blood cell production and aids in oxygen transport throughout the body.
• Fiber (3.2g) promotes digestive health and enhances satiety, potentially aiding weight management.
• Vitamin C (3.5mg) plays a role in boosting immunity and skin health through its antioxidant properties.

Dietary Considerations

Allergens: Contains wheat (if mixed with wheat flour), chickpea flour, vegetable-based allergens

Suitable for: Vegetarian, gluten-free (if made solely with gram flour)

Not suitable for: Low-fat diets, vegan diets (if made with dairy-based batters)

Selection and Storage

Store pakoras in an airtight container for up to 24 hours at room temperature. Reheat in an oven or air fryer for crispiness.

Common Questions About Pakora Nutrition

Is pakora high in protein?

Pakora contains 4.92 grams of protein per 100-gram serving, which is relatively moderate. While it has some protein due to gram flour and any vegetables added, it isn't a primary source of protein and should be combined with other protein-rich foods if aiming to meet daily protein requirements.

Can I eat pakora on a keto diet?

Pakora is not suitable for a strict keto diet as it contains 16.2 grams of carbohydrates per 100 grams. The gram flour (besan) and any starchy vegetables, like potatoes, contribute to its higher carb content, which can push you over your daily carb limit on keto.

Is pakora healthy, and are there any concerns?

Pakora does contain nutritious ingredients like gram flour (high in fiber and some vitamins) and vegetables, offering dietary fiber (3.2 grams per 100 grams). However, it is typically deep-fried, making it high in fat (4.77 grams) and calories (125 per 100 grams). Consuming it in excess or frequently could contribute to weight gain or higher cholesterol levels.

What is the recommended portion size for pakora?

A recommended portion size for pakora would be around 2-3 pieces (approximately 50-60 grams), which provides about 60-75 calories. This ensures you can enjoy the snack as part of a balanced diet without overloading on calories or fat.

How does pakora compare to other fried snacks?

Compared to other fried snacks like samosas or onion rings, pakora is often lighter in calories and fat because gram flour adds fiber (3.2 grams per 100 grams) and protein. However, it is still a deep-fried item, so it's important to enjoy it in moderation. Baking or air-frying pakora can significantly reduce fat content while maintaining flavor.

Data Sources & Scientific References

1. USDA FoodData - Pakora Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Fried Foods and Cardiometabolic Health

   American Journal of Clinical Nutrition

   Explores the impacts of consuming fried foods like pakora on overall health and risk factors for cardiometabolic diseases.

   View source →
3. Dietary Guidelines for Americans 2020-2025

   U.S. Department of Agriculture and Health and Human Services

   Discusses the role of cultural foods like pakoras in creating balanced dietary patterns that align with dietary guidelines.

   View source →