Pan-Indian · Staple
Phulka
Whole-wheat roti
- Energy
- 208 kcal
- Protein
- 6.87 g
- Fibre
- 7.38 g
- Time
- 25 min
Per serving, 65.2 g (1 phulka: 30.1 g).1 Good for lunch or dinner or breakfast.
One serving gives you
- 14%of the day’s zinc
- 30%of the day’s fibre
- 22%of the day’s magnesium
- 14%of the day’s protein
Nutrition facts
One serving, 65.2 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy208 kcal12%
Carbohydrates
- Carbohydrate41.7 g15%
- Fibre7.38 g30%
- Soluble fibre1.06 g
Fats
- Fat1 g2%
- Saturated fat limit0.13 g<1% of limit
- Monounsaturated fat0.1 g
- Polyunsaturated fat0.48 g
- Omega-60.45 g6%
- Omega-30.03 g3%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein6.87 g14%
- Histidine176 mg29%
- Isoleucine260 mg22%
- Leucine421 mg18%
- Lysine166 mg15%
- Methionine + cystine276 mg46%
- Phenylalanine + tyrosine490 mg58%
- Threonine177 mg42%
- Tryptophan68 mg32%
- Valine352 mg45%
Vitamins
- Vitamin A0.13 µg<1%
- Vitamin B10.22 mg16%
- Vitamin B20.09 mg5%
- Vitamin B31.39 mg13%
- Vitamin B50.57 mg11%
- Vitamin B60.15 mg8%
- BiotinNot in the source data
- Folate13.3 µg6%
- Vitamin B120 µg0%
- Vitamin C0 mg0%
- Vitamin D0 µg0%
- Vitamin E0.17 mg2%
- Vitamin K0.98 µg2%
Minerals
- Calcium20.2 mg2%
- ChromiumNot in the source data
- Copper0.31 mg18%
- IodineNot in the source data
- Iron2.67 mg9%
- Magnesium81.3 mg22%
- Manganese1.94 mg49%
- MolybdenumNot in the source data
- Phosphorus205 mg21%
- Potassium202 mg6%
- Selenium34.5 µg86%
- Sodium limit78.8 mg4% of limit
- Zinc1.85 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
2 ingredients
- Wheat flour, atta godhuma pindi65 g
- Iodized salt (table salt) uppu0.2 g
Method
About 25 minutes.
- 1
Knead 65 g whole-wheat flour with water and a pinch of salt into a soft dough; rest 15 minutes.
- 2
Roll into thin rounds and cook on a hot tava, then puff over the flame.