1 serving (50 grams) contains 150 calories, 3.0 grams of protein, 5.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
710.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1421.8 mg | 61% | |
| Total Carbohydrates | 118.5 g | 43% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 9.5 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.8 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 237.0 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 Golgappe
Golgappe, also known as pani puri or puchka, is a popular Indian street food originating from the Indian subcontinent. It consists of a hollow, crispy semolina or wheat shell filled with spicy, tangy water ('pani'), tamarind chutney, and a mixture of mashed potatoes, chickpeas, or sprouts. Golgappe are typically high in carbohydrates due to the semolina or wheat base and the potato or chickpea filling. A serving provides approximately 300 calories, 6g protein, 50g carbohydrates, 10g fat, and 2g fiber, making it an energy-dense snack. While the vitamin and mineral content is limited, it contains small amounts of calcium (40mg), iron (1mg), and vitamin C (4mg), particularly from ingredients in the spiced water or chutneys.
Health Benefits
- Provides quick energy due to its carbohydrate-rich profile (50g carbohydrates per serving).
- Contains dietary fiber (2g per serving) from chickpeas or sprouts, promoting digestive health.
- Offers small amounts of iron (1mg per serving), which supports oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store the crispy shells in an airtight container to maintain freshness, and refrigerate the prepared fillings and spiced water for up to 2 days.
Common Questions About Golgappe Nutrition
Are Golgappe high in calories?
Yes, Golgappe are relatively high in calories, with approximately 300 calories per serving (6 pieces). They also contain 50g of carbs, 10g of fat, and 6g of protein, making them a calorie-dense snack often consumed with tangy water or chutney.
Can I eat Golgappe on a keto diet?
No, Golgappe are not compatible with a keto diet as they contain 50g of carbohydrates per serving, which is significantly higher than the daily carb allowance on keto. Additionally, they are made from wheat flour, which is not keto-friendly.
What are the health benefits or concerns of eating Golgappe?
Golgappe offer some nutritional value, including 6g of protein and 2g of fiber per serving. However, they are high in sodium (600mg per serving) and carbohydrates, which may not be ideal for those monitoring their blood pressure or managing diabetes. Additionally, the deep-frying process adds fat, which can contribute to weight gain if consumed frequently.
How many Golgappe can I eat in one serving?
A typical serving of Golgappe consists of about 5-6 pieces, which amounts to roughly 300 calories. Eating more may significantly increase calorie intake, so moderation is key, especially if consumed as part of a larger meal or with accompaniments like sweet chutneys or spiced water.
How do Golgappe compare with similar snacks like samosas or pakoras?
Golgappe are generally lighter than samosas or pakoras, with 300 calories per serving compared to 400-450 for samosas and pakoras (per 100g). However, Golgappe contain more sodium and carbs due to the spiced water or fillings. While samosas and pakoras are richer in fat due to deep-frying, they may also offer higher fiber if made with vegetables.
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.
