Bhujia — that crispy, spicy, golden noodle-like snack — is a staple in Indian kitchens. Whether it’s Haldiram’s iconic Bikaneri Bhujia or your local homemade version, it’s hard to resist munching on a handful (or more!) with tea or atop chaat.
But with growing awareness about health and nutrition, people are starting to ask:
“Is bhujia healthy?”
Let’s break it down — the ingredients, health effects, and whether it deserves a daily spot in your diet.
What Exactly Is Bhujia?
Bhujia is a deep-fried savory snack made primarily from:
Besan (gram flour)
Moth dal (a kind of lentil)
Salt and spices
Oil for deep frying
It’s known for its crunchy texture and spicy flavor — and is often used to top dishes like poha, upma, or eaten as a tea-time snack.
Nutritional Profile of Bhujia
Here’s what you typically get in 100 grams of bhujia:
| Nutrient | Approx. Value |
|---|---|
| Calories | 500–550 kcal |
| Fat | 30–35g |
| Carbohydrates | 40–45g |
| Protein | 10–15g |
| Sodium | High |
| Fiber | Low to medium |
While it contains protein from lentils, it’s also loaded with fat, calories, and salt — especially in commercial versions.
Why Bhujia May NOT Be Healthy
Let’s look at the cons first:
1. High in Saturated Fats
Bhujia is deep-fried, often in refined or palm oil, making it high in unhealthy fats.
These can raise LDL (bad) cholesterol, increasing heart disease risk.
2. Loaded with Sodium
Excessive salt can lead to:
High blood pressure
Water retention
Kidney stress
3. Calorie-Dense, Low Satiety
Bhujia is high in empty calories.
It’s easy to overeat because it’s crunchy and addictive.
4. Commercial Additives
Store-bought bhujia may contain:
Preservatives
MSG
Artificial coloring
Can Bhujia Be Made Healthier?
Yes! Here’s how to enjoy bhujia in moderation or make it a little healthier:
1. Make It at Home
Use:
Besan + millets or oats flour for a healthier mix
Cold-pressed oils in small amounts
Air fryer or oven-baked methods instead of deep frying
2. Use It as a Garnish
Instead of eating by the handful, sprinkle a spoonful over:
Curd rice
Poha
Chaat or bhel
It adds flavor without overloading your calories.
3. Watch the Quantity
Stick to a small portion (about 20–30 grams) and not daily.
4. Look for Clean-Label Brands
Some artisanal or homemade brands offer:
Less salty
Oil-conscious
No preservative versions of bhujia
Websites like MeenakshiRecipe.com often sell fresh, handcrafted snacks with a healthier approach.
Final Verdict: Is Bhujia Healthy?
NO — if you’re eating large quantities of deep-fried, packaged bhujia daily.
SOMETIMES — if it’s a small, occasional indulgence with other healthy foods.
YES — if made at home, in small batches, with healthier ingredients and cooking methods.
So, Can I Still Enjoy Bhujia?
Absolutely! Just be mindful:
Eat it as a treat, not a daily staple.
Make or buy versions with better oils and less salt.
Pair it with fiber-rich meals to slow down digestion and avoid a calorie spike.
Healthy Bhujia Recipe Coming Soon!
Would you like a homemade baked bhujia recipe with fewer calories and no deep frying? Drop a message, and I’ll share it with you in minutes!