Phulka

Grain

Item Rating: 78/100

1 serving (50 grams) contains 120 calories, 3.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		600
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		125 g	45%
	Dietary Fiber	5 g	17%
	Sugars	0 g
protein		15 g	30%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.5 mg	13%
Potassium		200 mg	4%

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

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 45 cal (7.4%)

Protein: 60 cal (9.9%)

Carbs: 500 cal (82.6%)

About Phulka

Phulka is a type of unleavened flatbread that originates from Indian cuisine and is widely consumed across South Asia. Made primarily from whole wheat flour (atta), water, and sometimes salt, phulka is cooked on a skillet and then puffed directly over an open flame, creating a light and airy texture. Phulka is a staple food known for its simplicity and nutritional balance—it is low in fat, a moderate source of energy, and rich in carbohydrates. With approximately 240 calories per serving (2 phulkas), it contains 6g of protein, 50g of carbohydrates, 2g of fiber, 1mg of iron, and trace amounts of calcium. It is commonly served with vegetables, lentils, or curries in vegetarian and plant-based diets due to its wholesome nutritional profile, promoting satiety and energy throughout the day.

Health Benefits

• Supports sustained energy levels as it is rich in complex carbohydrates (50g per serving) that digest slowly.
• Aids in muscle maintenance with 6g of protein per serving, promoting tissue repair.
• Enhances digestive health with dietary fiber content (2g per serving) to improve bowel regularity.
• Provides iron (1mg per serving) which supports oxygen transport in the body, reducing the risk of anemia.
• Contains trace calcium (20mg per serving), playing a minor role in bone health.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, vegan, plant-based, low-fat

Not suitable for: Gluten-free, keto, low-carb

Selection and Storage

Phulkas are best eaten fresh but can be stored in an airtight container for up to 24 hours. Reheat briefly on a skillet for optimal texture before serving.

Common Questions About Phulka Nutrition

Is phulka high in protein?

Phulka provides a moderate amount of protein, delivering about 6 grams per serving (approximately 2 phulkas). While it is not a high-protein food, it supports a balanced diet when paired with protein-rich sides such as lentils or beans.

Can I eat phulka on a keto diet?

Phulka is not suitable for a keto diet due to its high carbohydrate content—approximately 50 grams per serving. Keto diets typically require very low carbohydrate intake, making phulka incompatible with this eating plan.

What are the health benefits and concerns of eating phulka?

Phulka is a low-fat, fiber-containing food that supports digestion and provides sustained energy due to its complex carbohydrates. However, its high carbohydrate content may be unsuitable for individuals managing blood sugar levels or following a low-carb diet.

How many phulkas should I eat in one meal?

A typical serving size is 2 phulkas, providing around 240 calories. Adjust portion sizes based on your calorie needs and activity level. Pair phulkas with lean proteins and vegetables for a balanced meal.

How does phulka compare to chapati or roti?

Phulka is similar to chapati and roti, but it is typically cooked with less oil and puffed over an open flame, making it lighter. Nutritionally, phulka and roti are nearly identical, but phulka may have a slightly lower fat content depending on preparation.

Data Sources & Scientific References