Bhelpuri

Snack

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	4.7 g	16%
	Sugars	7.9 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		2.4 mg	13%
Potassium		236.6 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

Fat: 142 cal (33.4%)

Protein: 31 cal (7.4%)

Carbs: 252 cal (59.2%)

About Bhelpuri

Bhelpuri is a popular savory snack originating from the Indian subcontinent, often associated with street food culture. It belongs to the chaat family of Indian cuisine and is a mix of puffed rice, vegetables, tamarind chutney, spices, and sev (crunchy chickpea flour noodles). Known for its tangy, spicy, and slightly sweet flavor profile, bhelpuri is a relatively low-calorie snack, providing around 167 calories per serving. It is moderately low in protein and fat while being a decent source of carbohydrates and dietary fiber. The inclusion of fresh vegetables like raw onions, tomatoes, and coriander adds some micronutrients like vitamin C and potassium, while puffed rice makes it light and easy to digest. Traditionally served fresh for its crisp and aromatic texture, bhelpuri is a convenient and flavorful snack enjoyed across India and beyond.

Health Benefits

• Supports digestion due to its 2g of dietary fiber per serving, promoting gut health.
• Boosts immunity with 6.67mg of vitamin C, which plays a key role in supporting the immune system.
• Provides a small amount of iron (1mg), essential for oxygen transport and energy production.
• Low-calorie content (167 calories) makes it a weight-conscious snack when consumed in moderation.
• The complex carbohydrates (26.67g) provide sustained energy release, reducing fatigue.

Dietary Considerations

Allergens: Contains gluten (if sev contains wheat), peanuts (if added for flavor), tree nuts (if used as toppings)

Suitable for: Vegetarian, lacto-vegetarian

Not suitable for: Gluten-free (without modification), nut-free diets (if ingredients contain nuts), low-carb or ketogenic diets

Selection and Storage

Consume bhelpuri immediately after preparation to prevent the puffed rice from becoming soggy. Keep ingredients like puffed rice and sev in airtight containers to maintain crispness.

Common Questions About Bhelpuri Nutrition

Is Bhelpuri high in protein?

Bhelpuri contains 3.3 grams of protein per serving (approximately 100 grams). While it is not particularly high in protein, it does contribute a small amount to your daily intake, primarily from puffed rice and other ingredients like chickpeas or peanuts used in some recipes.

Can I eat Bhelpuri on a keto diet?

Bhelpuri is not suitable for a keto diet because it is relatively high in carbohydrates, providing 26.7 grams of carbs per serving. Keto diets generally require minimizing carbs to under 20-50 grams per day, so Bhelpuri would exceed those limits.

What are the health benefits or concerns of eating Bhelpuri?

Bhelpuri is a low-calorie snack at approximately 167 calories per serving, making it a lighter option compared to fried snacks. It contains 2 grams of fiber, which supports digestion, but it is also high in sodium (267 mg per serving), which could be a concern for those managing blood pressure or trying to limit salt intake.

What is the recommended portion size for Bhelpuri?

A standard serving size of Bhelpuri is about 100 grams, which provides a balanced portion of calories, carbs, and fats if eaten as a snack. Larger servings may significantly increase the sodium and carb intake, so moderation is key, especially for weight and health management.

How does Bhelpuri compare to other Indian snacks like Sev Puri?

Bhelpuri is lighter in calories and fat compared to Sev Puri, which is often richer due to fried puris and added toppings. While Bhelpuri is primarily puffed rice-based with limited oil, Sev Puri usually contains more fat and calories due to fried components and heavier garnishes like potatoes and chutneys.

Data Sources & Scientific References