Panipuri

Snack

Item Rating: 65/100

1 serving (50 grams) contains 100 calories, 2.0 grams of protein, 4.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		473.9
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		947.9 mg	41%
Total Carbohydrates		71.1 g	25%
	Dietary Fiber	4.7 g	16%
	Sugars	4.7 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		47.4 mg	3%
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

🍯 Low sugar

Source of Calories

Fat: 171 cal (34.7%)

Protein: 38 cal (7.7%)

Carbs: 284 cal (57.6%)

About Panipuri

Panipuri, also known as golgappa or phuchka, is a popular Indian street food that combines crispy, hollow puris filled with a tangy and spicy water (pani), chickpeas, potatoes, and tamarind chutney. Originally from the Indian subcontinent, it is a quintessential snack in Indian cuisine and varies slightly by region in flavor and filling. Panipuri is a light snack but relatively high in carbohydrates due to the puris and potatoes. A typical serving of panipuri provides approximately 200 calories, with 4g of protein, 30g of carbohydrates, 8g of fat, and 2g of dietary fiber. While not a particularly nutrient-dense food, the inclusion of tamarind water and spices adds small amounts of vitamin C and iron, enhancing its value as a quick, flavorful treat.

Health Benefits

• Rich in carbohydrates for a quick energy boost (30g carbs).
• Tamarind water provides vitamin C, an antioxidant that supports immune health (4mg per serving).
• Potatoes and spices contribute small amounts of dietary fiber, aiding digestion (2g fiber).

Dietary Considerations

Allergens: Contains wheat (in puris), potential cross-contamination with nuts or dairy on street vendor setups

Suitable for: Vegetarian diets

Not suitable for: Gluten-free diets, low-carb diets, low-sodium diets

Selection and Storage

Store puris in an airtight container to maintain crispness and prepare the pani fresh to ensure flavor and hygiene.

Common Questions About Panipuri Nutrition

Is Panipuri high in protein?

Panipuri is not particularly high in protein, offering only about 4 grams of protein per serving of 6 puris with filling and flavored water. It is more carbohydrate-dense, making it less ideal as a protein-rich food choice.

Can I eat Panipuri on a keto diet?

Panipuri is not suitable for a keto diet as it contains approximately 30 grams of carbohydrates per serving. The puri shells are made from wheat or semolina flour, which are high in carbs, making it incompatible with the low-carb requirements of keto.

Is Panipuri healthy to eat regularly?

While Panipuri can be enjoyed occasionally, it is relatively high in sodium (400 mg per serving) and offers limited fiber (2 grams) and protein. Additionally, it is often deep-fried, which increases its fat content. Regular consumption may contribute to concerns like weight gain or high sodium intake, especially if prepared unhealthily.

What is the recommended portion size for Panipuri?

A typical serving size is around 6 puris with filling and flavored water, providing about 200 calories. To enjoy it healthily, stick to this portion size, avoid frequent consumption, and consider healthier fillings like chickpeas and fresh vegetables.

How does Panipuri compare to similar snacks like Bhel Puri?

Panipuri typically has fewer fiber-rich ingredients than Bhel Puri, which includes puffed rice and raw vegetables. While both are street foods, Bhel Puri tends to be lighter in fat as it is not deep-fried. Panipuri, however, offers a unique flavor due to the spiced water.

Data Sources & Scientific References