1 serving (50 grams) contains 180 calories, 3.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
851.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1419.5 mg | 61% | |
| Total Carbohydrates | 142.0 g | 51% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 9.5 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.6 mg | 7% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 473.2 mg | 10% | |
* 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 Pani puri
Pani Puri, also known as Golgappa or Phuchka, is a popular Indian street food consisting of crispy, hollow puris filled with a tangy and spicy flavored water (pani), spiced mashed potatoes, chickpeas, and tamarind chutney. Originating from the Indian subcontinent, this iconic snack has regional varieties but is universally loved for its burst of flavors. Nutritionally, Pani Puri is low in calories (approximately 150-200 calories per serving of 6 puris) and offers carbohydrates primarily from the puris, with small amounts of protein from chickpeas and potatoes. Due to its ingredients, Pani Puri contains vitamins A and C from tamarind and other spices, as well as fiber from chickpeas. However, it is usually considered more of a treat due to its deep-fried puris and high sodium content in the flavored water.
Health Benefits
- Rich in dietary fiber from chickpeas, supporting digestive health.
- Vitamin C from tamarind boosts immunity and acts as an antioxidant.
- Potassium in potatoes helps maintain fluid balance and supports heart health.
Dietary Considerations
Selection and Storage
Store puris in an airtight container to keep them crispy. Prepare flavored water fresh and refrigerate unused portions for up to 2 days.
Common Questions About Pani puri Nutrition
Is Pani Puri high in protein?
Pani Puri is not high in protein; it primarily contains carbohydrates due to its main ingredient, semolina or wheat flour used for the puris. The filling, usually made of mashed potatoes, chickpeas, or lentils, may add a small amount of protein but overall, it is not a significant source with less than 3 grams of protein per serving (6-8 puris).
Can I eat Pani Puri on a keto diet?
Pani Puri is not suitable for a keto diet as it is high in carbohydrates, primarily from the puris, which are made of semolina or wheat flour, and the starch-heavy fillings such as potatoes. Each serving (6-8 puris with filling) can contain over 30 grams of carbs, which surpasses the carbohydrate limits for ketosis.
Are there any health benefits or concerns with Pani Puri?
While Pani Puri can be a fun treat, it is not nutrient-rich and is primarily high in refined carbohydrates and fats when deep-fried. The spicy and tangy water (pani) may provide hydration and some digestive benefits due to spices and herbs like cumin and mint, but excessive consumption can lead to gastrointestinal discomfort or potential hygiene concerns when purchased from street vendors.
What is a recommended portion size for Pani Puri?
A typical serving of Pani Puri consists of 6-8 puris, which provides around 150-200 calories depending on the preparation. It’s recommended to consume Pani Puri occasionally and in moderation, especially when considering its high carb and low protein profile. Pairing it with a salad or other nutrient-dense foods can balance the meal.
How does Pani Puri compare to other Indian snacks like Samosa or Bhel Puri?
Pani Puri is lighter in calories compared to samosas due to its smaller portions and steamed or spiced water content. However, samosas provide more filling and protein due to their lentil or meat stuffing. Bhel Puri can be healthier if made with puffed rice, vegetables, and reduced chutneys, as it often has less fat than Pani Puri’s fried puris. Each snack varies in texture and flavor, catering to different tastes.
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.
- Nutritional Profile of Street Foods in IndiaNational Center for Biotechnology Information (NCBI)This study explores the composition and health impacts of popular street foods like Pani Puri in the Indian diet.
- Eat Right India Initiative: Street FoodsFood Safety and Standards Authority of India (FSSAI)Provides nutritional guidelines and hygiene standards for street foods, including Pani Puri, under the Eat Right Initiative.
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.
