Andhra · Staple
Pulka
Whole-wheat phulka
- Energy
- 200 kcal
- Protein
- 6.61 g
- Fibre
- 7.1 g
- Time
- 25 min
Per serving, 62.7 g (1 phulka: 30.1 g).1 Good for lunch or dinner or breakfast.
One serving gives you
- 13%of the day’s zinc
- 28%of the day’s fibre
- 21%of the day’s magnesium
- 13%of the day’s protein
Nutrition facts
One serving, 62.7 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy200 kcal11%
Carbohydrates
- Carbohydrate40.1 g14%
- Fibre7.1 g28%
- Soluble fibre1.02 g
Fats
- Fat0.96 g2%
- Saturated fat limit0.13 g<1% of limit
- Monounsaturated fat0.09 g
- Polyunsaturated fat0.46 g
- Omega-60.44 g6%
- Omega-30.03 g3%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein6.61 g13%
- Histidine169 mg28%
- Isoleucine250 mg21%
- Leucine405 mg17%
- Lysine160 mg15%
- Methionine + cystine265 mg44%
- Phenylalanine + tyrosine471 mg56%
- Threonine170 mg40%
- Tryptophan65.4 mg31%
- Valine338 mg43%
Vitamins
- Vitamin A0.13 µg<1%
- Vitamin B10.21 mg15%
- Vitamin B20.08 mg4%
- Vitamin B31.33 mg12%
- Vitamin B50.54 mg11%
- Vitamin B60.14 mg7%
- BiotinNot in the source data
- Folate12.8 µg6%
- Vitamin B120 µg0%
- Vitamin C0 mg0%
- Vitamin D0 µg0%
- Vitamin E0.16 mg2%
- Vitamin K0.94 µg2%
Minerals
- Calcium19.4 mg2%
- ChromiumNot in the source data
- Copper0.3 mg18%
- IodineNot in the source data
- Iron2.56 mg9%
- Magnesium78.1 mg21%
- Manganese1.86 mg47%
- MolybdenumNot in the source data
- Phosphorus197 mg20%
- Potassium194 mg6%
- Selenium33.2 µg83%
- Sodium limit78.8 mg4% of limit
- Zinc1.78 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
2 ingredients
- Wheat flour, atta godhuma pindi62.5 g
- Iodized salt (table salt) uppu0.2 g
Method
About 25 minutes.
- 1
Knead 62 g whole-wheat flour with water and salt into a soft dough; rest 15 minutes.
- 2
Roll thin rounds, cook on a hot tava and puff over the flame. No oil is added.