1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 634.9 mg | 27% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 7.9 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 238.1 mg | 5% | |
* 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
Source of Calories
About Bhel puri
Bhel Puri is a popular savory snack originating from India, particularly significant in Indian street food culture. It belongs to the chaat family of dishes and is made primarily from puffed rice, sev (crisp fried noodles made from chickpea flour), peanuts, vegetables like onions and tomatoes, tamarind chutney, and a blend of spices. Known for its tangy, crunchy, and spicy taste, Bhel Puri is a relatively light snack, typically low in calories and fat. Nutritionally, it provides carbohydrates from puffed rice, dietary fiber from vegetables, plant-based protein from peanuts and chickpeas, and vitamins like vitamin C from fresh ingredients such as tomatoes and lemon juice.
Health Benefits
- Rich in dietary fiber due to added vegetables, aiding in digestion and promoting healthy gut function.
- Contains vitamin C from tomatoes, onions, and lemon juice, which supports immune health and acts as an antioxidant.
- Provides plant-based protein through peanuts and sev (made from chickpeas), essential for muscle growth and repair.
Dietary Considerations
Selection and Storage
Bhel Puri is best prepared fresh to retain its crunchiness and flavor. Keep ingredients like puffed rice, sev, and chutneys stored separately in airtight containers, and combine just before serving.
Common Questions About Bhel puri Nutrition
What is the nutritional content of Bhel Puri?
Bhel Puri typically contains 150-200 calories per serving (1 cup, about 100g), depending on the ingredients used. It is low in protein, offering around 3-4g per serving, but provides a good source of dietary fiber (2-3g) due to puffed rice and vegetables. It is also rich in vitamins like Vitamin C from tamarind chutney and fresh vegetables, but can be high in sodium if chutneys and spices are heavily added.
Can I eat Bhel Puri on a keto or low-carb diet?
Bhel Puri is not suitable for a keto or low-carb diet as its primary ingredient, puffed rice, is high in carbohydrates. A typical serving contains around 30-40g of carbs, which exceeds the limits of most keto plans. To make it keto-friendly, you could replace puffed rice with roasted nuts or seeds.
Is Bhel Puri healthy and what are its health concerns?
Bhel Puri can be a healthy snack when prepared with fresh vegetables and minimal fried ingredients. It offers fiber, vitamins, and light calories, making it a good option in moderation. However, it may pose health concerns if consumed in excess due to its high sodium content from chutneys, as well as potential trans fats from sev or fried puris.
What is the recommended portion size for Bhel Puri?
A recommended portion size for Bhel Puri is 1 cup (about 100g), which provides approximately 150-200 calories. This prevents overconsumption of calories and sodium while still offering a satisfying and flavorful snack. Pairing it with fresh fruits or a portion of protein like roasted nuts can make it a more balanced meal.
How does Bhel Puri compare to other Indian snacks like Sev Puri or Chaat?
Bhel Puri is lighter in calories than Sev Puri or Chaat, as it primarily uses puffed rice instead of calorie-dense puris or fried items. It is also higher in fiber and can be healthier due to its high vegetable content. However, it is comparatively less filling due to its low protein and fat content, so Sev Puri or Chaat may be more satiating but heavier on calories and fats.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Indian Snacks and Street FoodsNational Institute of Nutrition (India)Offers insights into the nutritional aspects of Indian snacks, including Bhel Puri, and suggestions for healthier choices.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
