1 serving (50 grams) contains 100 calories, 2.0 grams of protein, 4.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 946.4 mg | 41% | |
| Total Carbohydrates | 71.0 g | 25% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 4.7 g | ||
| protein | 9.5 g | 19% | |
| 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
About Gol gappa
Gol Gappa, also known as Pani Puri, is a popular street food originating from the Indian subcontinent, particularly enjoyed in Indian, Pakistani, and Bangladeshi cuisines. It consists of crisp, hollow wheat or semolina puris filled with tangy tamarind water, spicy potato mixture, chickpeas, and occasionally flavored chutneys. The dish is a fusion of sweet, sour, and spicy flavors with moderate nutritional value. It provides carbohydrates from the puris and potatoes, protein from chickpeas, and essential vitamins from the tamarind and spices. Due to its preparation, Gol Gappa is relatively low in fat when served traditionally, though variations may influence the overall calorie content. Typically consumed in small portions, Gol Gappa is a flavorful treat rather than a primary source of nutrients.
Health Benefits
- Rich in dietary fiber from chickpeas, which aids digestion and promotes gut health.
- Contains vitamin C from tamarind, supporting immune system function and skin health.
- Provides iron from chickpeas, which is crucial for red blood cell production and oxygen transport in the body.
Dietary Considerations
Selection and Storage
Consume Gol Gappa fresh after preparation to maintain crispness of puris and avoid sogginess; the tamarind water can be stored in the refrigerator for up to two days.
Common Questions About Gol gappa Nutrition
What is the nutritional content of Gol Gappa?
Gol Gappa (Pani Puri) is primarily made of wheat flour or semolina and filled with spicy water and chickpeas or potatoes. A single Gol Gappa contains approximately 25-35 calories, negligible protein (less than 1 gram), and minimal vitamins. It's relatively high in carbs due to the flour-based shell and starchy fillings.
Can I eat Gol Gappa on a keto or low-carb diet?
Gol Gappa is not suitable for keto or low-carb diets as its shell is made from wheat flour or semolina, making it carb-rich. A single serving can contain around 15-20 grams of carbohydrates, primarily from the shell and potato filling.
Are there any health benefits or concerns of eating Gol Gappa?
Gol Gappa is a flavorful snack but not particularly nutrient-dense. It is low in protein and contains high amounts of refined carbs and sodium, especially in the spicy water. Overconsumption may lead to bloating or indigestion due to the spices and fried shell.
What is the recommended serving size for Gol Gappa?
A typical serving size is 6-8 pieces per person. Eating more can lead to excessive calorie and sodium intake, so moderation is recommended to enjoy this snack as part of a balanced diet.
How does Gol Gappa compare to similar foods like Chaat or Bhelpuri?
Compared to Chaat or Bhelpuri, Gol Gappa is lower in protein and fiber as it doesn’t contain yogurt or puffed rice. It is more focused on crisp shells and spicy water, while Chaat offers more variety in toppings and nutrients depending on preparation.
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.
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.
