Aloo Roll – Ingredient Calories & Nutrition Breakdown
VEG FRANKIE – INGREDIENT CALORIES & NUTRITION BREAKDOWN
1. STUFFING – CALORIES & NUTRITION
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Oil | 2 tbsp | 240 | 0 | 0 | 28 | 4 | 0 | 0 | 0 | 0 |
| Cumin seeds | 1 tsp | 8 | 1 | 0.4 | 0.5 | 0 | 0 | 2 | 0.2 | 0 |
| Hing | pinch | 2 | 0.3 | 0 | 0 | 0 | 0 | 1 | 0 | 0 |
| Green chillies | 2 | 8 | 2 | 0.4 | 0 | 0 | 0 | 1 | 0.4 | 0 |
| Garlic | 2 cloves | 8 | 2 | 0.4 | 0 | 0 | 0 | 1 | 0.1 | 0 |
| Ginger paste | ½ tsp | 2 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Turmeric powder | ½ tsp | 4 | 1 | 0.1 | 0.1 | 0 | 0 | 1 | 0.3 | 0 |
| Red chilli powder | 1 tsp | 8 | 1 | 0.3 | 0.2 | 0 | 0 | 1 | 0.5 | 0 |
| Coriander powder | ½ tsp | 7 | 1 | 0.2 | 0.1 | 0 | 0 | 1 | 0.4 | 0 |
| Cumin powder | ½ tsp | 4 | 1 | 0.1 | 0.1 | 0 | 0 | 1 | 0.1 | 0 |
| Aamchur | ½ tsp | 4 | 1 | 0 | 0 | 0 | 0 | 1 | 0.2 | 0 |
| Chilli sauce | 2 tbsp | 24 | 4 | 0 | 0 | 0 | 0 | 400 | 0 | 2 |
| Tomato sauce | 2 tbsp | 30 | 7 | 0 | 0 | 0 | 0 | 300 | 0 | 6 |
| Potatoes (boiled & mashed) | 3 medium (=450g) | 340 | 78 | 8 | 0.4 | 0.1 | 0 | 60 | 6 | 3 |
| Coriander leaves | 2 tbsp | 2 | 0.4 | 0.2 | 0 | 0 | 0 | 1 | 0.3 | 0 |
| Lemon juice | 2 tsp | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Total for Stuffing: -703 kcal
Macros (approx.):
- Carbs: 100 g
- Protein: 10 g
- Fat: 29 g
- Saturated fat: 4.1 g
- Fiber: 8 g
- Sugar: 11 g
- Sodium: 770-820 mg
2. ROTI SAUCES & ASSEMBLY – CALORIES AND NUTRITION
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Roti (maida + wheat mix) | 1 | 150 | 25 | 4 | 2 | 0.5 | 0 | 180 | 3 | 1 |
| Oil/butter (roasting) | 1 tsp | 40 | 0 | 0 | 4.5 | 3 | 10 | 30 | 0 | 0 |
| Green chutney | 1 tbsp | 20 | 2 | 0.5 | 1 | 0 | 0 | 200 | 0.3 | 0 |
| Onion | 2 tbsp | 10 | 2 | 0.2 | 0 | 0 | 0 | 1 | 0.3 | 1 |
| Tomato sauce | 1 tbsp | 15 | 4 | 0 | 0 | 0 | 0 | 150 | 0 | 3 |
| Chilli vinegar | ½ tsp | 2 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 |
| Chaat masala | pinch | 2 | 0.2 | 0 | 0 | 0 | 0 | 120 | 0 | 0 |
Total Assembly per roll: -239 kcal
3. TOTAL RECIPE CALORIES
Stuffing: 703 kcal
Assembly (per roll × 4): 239 × 4 = 956 kcal
Dough (from previous recipe version): = 1235 kcal
Final Total = -2894 kcal for the entire Veg Frankie recipe
Per Frankie Roll (Makes 4 Rolls)
| Nutrient | Amount |
| Calories | -724 kcal |
| Carbs | 43-48 g |
| Protein | -6-7 g |
| Fat | -18-20 g |
| Fiber | -2-3 g |
| Sugar | -4-7 g |
| Sodium | -300-400 mg |
1. Vegetable & Potato Filling – Calories and Nutrition
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
|---|---|---|---|---|---|---|---|---|---|---|
| Carrot | ½ medium | 12 | 3 | 0.2 | 0 | 0 | 0 | 20 | 1 | 1.5 |
| Green peas (boiled) | ¼ cup | 30 | 5.5 | 2 | 0 | 0 | 0 | 2 | 2 | 2 |
| Cauliflower (boiled) | ¼ cup | 7 | 1.3 | 0.5 | 0 | 0 | 0 | 5 | 0.3 | 0.7 |
| French beans | ¼ cup | 9 | 2 | 0.6 | 0 | 0 | 0 | 4 | 1 | 1 |
| Capsicum | ½ medium | 12 | 3 | 0.5 | 0 | 0 | 0 | 1 | 1 | 2 |
| Oil | 1 tbsp | 120 | 0 | 0 | 14 | 2 | 0 | 0 | 0 | 0 |
| Cumin seeds | 1 tsp | 8 | 1 | 0.4 | 0.5 | 0.1 | 0 | 4 | 0.5 | 0 |
| Green chilli | 1 | 4 | 1 | 0.2 | 0 | 0 | 0 | 2 | 0.2 | 0.3 |
| Ginger-garlic paste | 2 tsp | 10 | 2 | 0.3 | 0 | 0 | 0 | 2 | 0.1 | 0.2 |
| Asafoetida | pinch | 1 | 0.2 | 0 | 0 | 0 | 0 | 1 | 0 | 0 |
| Salt | to taste | 0 | 0 | 0 | 0 | 0 | 0 | 300 (est.) | 0 | 0 |
| Potatoes (boiled) | 4 medium (≈600g) | 516 | 118 | 12 | 0.6 | 0.1 | 0 | 24 | 11 | 3 |
| Turmeric powder | ½ tsp | 4 | 1 | 0.1 | 0.1 | 0 | 0 | 1 | 0.3 | 0 |
| Coriander powder | 1 tbsp | 15 | 3 | 0.5 | 0.3 | 0 | 0 | 5 | 2 | 0 |
| Garam masala | ½ tsp | 4 | 1 | 0.1 | 0.1 | 0 | 0 | 3 | 0.2 | 0 |
| Fresh coriander | handful | 1 | 0.2 | 0.1 | 0 | 0 | 0 | 1 | 0.2 | 0 |
| Lemon juice | 1 tsp | 2 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Total for Filling: -755 kcal
Macros (approx.):
- Carbs: 162 g
- Protein: 18 g
- Fat: 15.6 g
- Saturated fat: -2.2 g
- Fiber: -20 g
- Sugar: -10 g
- Sodium: -370-450 mg (depending on salt)
2. Roti, Sauces & Assembly – Calories and Nutrition
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Roti | 1 | 120 | 20 | 3 | 3 | 0.6 | 0 | 120 | 3 | 0.5 |
| Butter (soft) | 1 tbsp | 100 | 0 | 0 | 11 | 7 | 30 | 90 | 0 | 0 |
| Ketchup | 1 tbsp | 15 | 4 | 0 | 0 | 0 | 0 | 150 | 0 | 3 |
| Red chilli sauce | 1 tbsp | 12 | 2 | 0 | 0 | 0 | 0 | 180 | 0 | 1 |
| Processed cheese | 1 tbsp (10g) | 40 | 0.5 | 2 | 3.5 | 2 | 10 | 180 | 0 | 0 |
| Frankie masala | pinch | 2 | 0.3 | 0 | 0 | 0 | 0 | 35 | 0 | 0 |
Total Assembly: -289 kcal
Macros (approx)
- Carbs: 26.8 g
- Protein: 5 g
- Fat: 17.5 g
- Saturated fat: -9.6 g
- Sodium: -755 mg
- Sugar: -4.5 g
3. Total Recipe Nutrition (Filling + Assembly)
Total calories per roll: –1,044 kcal for 3-4 rolls total
– Per roll = 330-350 kcal
Per Aloo Roll (1 Roll)
| Nutrient | Amount |
| Calories | 330-350 kcal |
| Carbohydrates | 55-60 g |
| Protein | 6-7 g |
| Fat | 17-18 g |
| Saturated Fat | 10-11 g |
| Cholesterol | -40 mg |
| Sodium | 280-350 mg |
| Fiber | 4-5 g |
| Sugar | 4-6 g |
1. STUFFING – CALORIES & NUTRITION
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Oil | 1 tbsp | 120 | 0 | 0 | 14 | 2 | 0 | 0 | 0 | 0 |
| Hari Mirch (crushed) | 2 | 8 | 2 | 0.3 | 0 | 0 | 0 | 1 | 0.5 | 0 |
| Garlic (crushed) | 5 cloves | 20 | 4 | 0.8 | 0 | 0 | 0 | 1 | 0.2 | 0 |
| Ginger (crushed) | 1 inch | 5 | 1 | 0.1 | 0 | 0 | 0 | 1 | 0.1 | 0 |
| Lal Mirch Powder | ½ tsp | 4 | 1 | 0 | 0 | 0 | 0 | 1 | 0.3 | 0 |
| Kali Mirch (pepper) | ½ tsp | 3 | 1 | 0 | 0 | 0 | 0 | 1 | 0.2 | 0 |
| Haldi Powder | ¼ tsp | 2 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 |
| Namak | as per taste | 0 | 0 | 0 | 0 | 0 | 0 | 300 | 0 | 0 |
| Frankie / Chat Masala | 1 tbsp | 20 | 3 | 0 | 0 | 0 | 0 | 200 | 1 | 0 |
| Coriander (chopped) | 2 tbsp | 2 | 0.4 | 0.2 | 0 | 0 | 0 | 1 | 0.3 | 0 |
| Boiled & mashed Aloo | 6 medium (-900 g) | 680 | 156 | 14 | 0.8 | 0.2 | 0 | 120 | 12 | 6 |
Total for Stuffing: -864 kcal
Macros (approx.):
- Carbs: 167 g
- Protein: 15.4 g
- Fat: 14.8 g
- Saturated Fat: 2.2 g
- Fiber: 14.4 g
- Sugar: 6 g
- Sodium: 625-650 mg
2. DOUGH & ASSEMBLY – CALORIES AND NUTRITION
| Ingredient | Amount | Calories | Carbs (g) | Protein (g) | Fat (g) | Sat Fat (g) | Cholesterol (mg) | Sodium (mg) | Fiber (g) | Sugar (g) |
| Maida | 2/3 cup (-85 g) | 310 | 65 | 9 | 1 | 0 | 0 | 0 | 2 | 1 |
| Atta | 1/3 cup (-40 g) | 140 | 30 | 4 | 0.5 | 0 | 0 | 0 | 3 | 0 |
| Butter / oil for cooking | 5 tsp | 200 | 0 | 0 | 22 | 14 | 0 | 0 | 0 | 0 |
| Onion (chopped) | 4 tbsp (-50 g) | 20 | 5 | 0.5 | 0 | 0 | 0 | 2 | 1 | 2 |
| Green chutney | 3 tbsp | 60 | 6 | 0.5 | 3 | 0 | 0 | 150 | 0.5 | 1 |
| Optional: Cheese / Schezwan | 1 tbsp (-15 g) | 60 | 1 | 2 | 5 | 3 | 10 | 150 | 0 | 0 |
Total for Assembly (per Frankie): -790 kcal
Macros (approx.):
- Carbs: 107 g
- Protein: 16 g
- Fat: 31.5 g
- Saturated Fat: 17 g
- Fiber: 6.5 g
- Sugar: 4 g
- Sodium: 300-350 mg
3. TOTAL RECIPE CALORIES
- Stuffing: 864 kcal
- Assembly (per roll × 4 frankies): 790 × 4 = 3160 kcal
Final Total for Entire Recipe (-4 Rolls): -4024 kcal
Per Frankie Roll (Makes 4 Rolls):
| Nutrient | Amount |
| Calories | -1006 kcal |
| Carbs | 66-70 g |
| Protein | -16 g |
| Fat | -32 g |
| Saturated Fat | -17 g |
| Fiber | 5-6 g |
| Sugar | 4-5 g |
| Sodium | 300-350 mg |
What Are Veg Frankies?
Veg frankies are popular Indian street food wraps made with a spiced potato and vegetable filling wrapped in soft roti or flatbread. They are often served with chutneys sauces and optional toppings like cheese or Schezwan sauce. Veg frankies are a savory snack or quick meal loved for their flavor and portability.
Calories in Veg Frankies
The calories in a Veg Frankie vary depending on the size type of filling and amount of butter or oil used. Here are general estimates for a homemade version:
Calories (per 1 medium Veg Frankie): -1006 kcal
Breakdown (approximate):
- Carbohydrates: 66-70 g
- Protein: -16 g
- Fat: -32 g
- Saturated Fat: -17 g
- Fiber: 5-6 g
- Sugar: 4-5 g
- Sodium: 300-350 mg
These values depend on:
- Amount of butter or oil used
- Size of the Frankie
- Optional toppings like cheese or Schezwan sauce
Nutritional Breakdown (Estimated)
| Nutrient | Amount (approx.) |
| Calories | 1006 kcal |
| Carbs | 66-70 g |
| Protein | -16 g |
| Fat | -32 g |
| Saturated Fat | -17 g |
| Fiber | 5-6 g |
| Sugar | 4-5 g |
| Sodium | 300-350 mg |
Values are based on homemade Veg Frankie using boiled potatoes spices maida/atta roti and chutneys.
Homemade vs. Street Food Veg Frankies
Homemade:
- Typically -1000 kcal per large roll
- You can reduce calories by:
- Using less butter or oil
- Making smaller rolls
- Using whole wheat instead of maida
Street Food / Restaurant:
- Usually higher in calories (-1200-1400 kcal)
- Often contains more oil butter cheese or sauces
How to Make Veg Frankies Healthier
- Use less butter or oil when cooking
- Replace maida with whole wheat flour
- Make smaller rolls for portion control
- Skip cheese or use low-fat cheese
- Use homemade chutneys instead of heavy sauces
Summary
Veg frankies are savory flavorful wraps averaging around 1000 calories each for a large roll. They contain a mix of carbohydrates protein and fats. By adjusting the size oil and toppings homemade Veg Frankies can be made lighter while still keeping the delicious taste intact.
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