Boondi

Snack

Item Rating: 70/100

1 serving (50 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		1000
% Daily Value*
Total Fat		50 g	64%
	Saturated Fat	12.5 g	62%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		750 mg	32%
Total Carbohydrates		125 g	45%
	Dietary Fiber	5 g	17%
	Sugars	12.5 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.5 mg	13%
Potassium		250 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

🧈 High saturated fat

Source of Calories

Fat: 450 cal (42.9%)

Protein: 100 cal (9.5%)

Carbs: 500 cal (47.6%)

About Boondi

Boondi is a traditional Indian snack or garnish made from small fried droplets of chickpea (gram) flour batter. Originating from Indian cuisine, it is commonly used in dishes like raita, laddoos, or served as a standalone crunchy snack. Boondi is rich in carbohydrates and fats, making it a source of quick energy. It contains moderate protein from chickpea flour with small amounts of calcium and iron. While delicious, it is calorie-dense due to its deep-frying process, with approximately 400 calories per 100 grams. Boondi is versatile and widely enjoyed in Indian households during festivals, meals, or as a teatime snack.

Health Benefits

• Provides energy due to high carbohydrate content (50g per 100g).
• Contains plant-based protein (10g per 100g), contributing to muscle repair and maintenance.
• Offers small amounts of iron (1mg per 100g), supporting red blood cell production.

Dietary Considerations

Allergens: Contains chickpeas, possible cross-contamination with gluten if not prepared in a gluten-free environment

Suitable for: Vegetarian diets, gluten-free diets (if processed in a certified facility)

Not suitable for: Low-fat diets, low-calorie diets

Selection and Storage

Store in an airtight container at room temperature to maintain crispness. Avoid exposure to moisture or humidity to prevent sogginess.

Common Questions About Boondi Nutrition

Is Boondi high in protein?

Boondi contains about 10 grams of protein per 100 grams, which is moderate compared to high-protein foods like chicken or lentils. It can contribute to daily protein intake but should be consumed alongside other protein-rich foods for a balanced diet.

Can I eat Boondi on a keto diet?

Boondi is not compatible with a keto diet as it contains 50 grams of carbohydrates per 100 grams, which is far above the daily carb limit for keto. Keto-friendly alternatives like roasted nuts or seeds might be better choices.

Are there any health concerns with eating Boondi?

Boondi is deep-fried, making it high in fat (20 grams per 100 grams) and calories (400 per 100 grams). Regular consumption might contribute to weight gain and elevated cholesterol levels if eaten in excess, especially for those with heart health concerns.

What is the recommended serving size for Boondi?

A serving size of Boondi is typically around 30 grams, which provides approximately 120 calories, 3 grams of protein, and 15 grams of carbohydrates. Moderation is key, especially if you're watching your calorie and fat intake.

How does Boondi compare to similar snacks like popcorn or chips?

Boondi is higher in fat and calories than air-popped popcorn or baked chips due to the frying process. While popcorn may provide more fiber and fewer calories, Boondi offers a unique crunchy texture and savory flavor that works well in dishes like raita or chaat.

Data Sources & Scientific References