Calories in Pani Puri

Pani puri, a popular street food originating from the Indian subcontinent, offers a burst of flavors and textures that offers a real treat to the taste buds. They are also known as Golgappa or Puchka in few regions. However, we are often concerned about the potential negative impacts of indulging in pani puri. The number of calories in a plate of Pani Puri can vary widely depending on various elements such as the size of the puris, amount of the filling, and also the ingredients used in the flavored water. On an average, a plate of 6 to 8 Pani Puris might contain anywhere between 300 to 320 calories. However, this is an approximate number and can vary based on the specific recipe and serving size. For a more precise measurement, it would be helpful to consider the portion sizes and ingredients used in the preparation of the pani puris.

How Many Calories Does One Pani Puri Have? (1 Pani Puri Calories)

Calories in Golgappa or Pani Puri can vary in its calorie content depending on the ingredients and preparation methods. Typically, one pani puri consists of a hollow, fried wheat shell filled with a mixture of spiced mashed potatoes, chickpeas, tangy tamarind chutney, and a flavored water, often infused with mint and spices. On average, a pani puri contains about 51 kcal, which amounts to 58.3% of carbohydrates, 9.3% of protein and 32.4 % of fat. Pani Puri is primarily a carbohydrate-rich snack due to its main components, such as the fried wheat shell and potato filling, while the protein content tends to be relatively low.

Nutrition in Pani Puri

Nutrition value of a Pani Puri (30 grams)

Different Types of Pani Puri

Pani puri exists in several regional adaptations, each boasting its own unique flavours and textures.

The Pani Puri of Mumbai showcases a tangy and spicy mint flavored water, which is complemented by a filling of boiled mashed potatoes, sprouted moong, and tamarind chutney.

Moving to south India the Pani Puri in Hyderabad emphasis a milder water which is infused with sweet and sour flavours. It is accompanied by a filling of chickpeas and spiced potatoes. 

In Kolkata, the famous features the use of date and tamarind chutney, resulting in a tangier and sweeter water. It is paired with a filling of mashed boiled potatoes and black chickpeas. Across regions, difference in flavour of water, ingredients, filling alternatives and spice levels contribute to the landscape of varieties of Pani Puri.

In addition to this, there are various types of Puris which serve as alternative bases.                                                                            

Multigrain Puri: Multigrain Puris offer a blend of grains which include rice, oats, wheat and millet. They act as a nutritious alternative, enriching the snack with a number of nutrients and flavours.

Ragi Puri: Ragi puris are made of ragi flour, which is obtained from finger millet. Ragi is highly nutritious, rich in iron, dietary fiber and calcium. These type of puris offer a denser texture and nutty flavour as compared to wheat puris. They are also considered a popular choice for people seeking healthy alternatives because of their high nutrition value.

Sooji Puri: Sooji puris are crafted from semolina, which is also known as sooji or rava. Compared to traditional wheat puris, they have a crispier and lighter texture.

Spinach / Beetroot Puri: Infused with vegetable puree (beetroot and spinach), these puris not only impart vibrant colours but also add a sense of earthiness to the snacking experience, along with an additional dose of vitamins and minerals.

Benefits of Eating Pani Puri 

Beyond the burst of sweet, spicy and tangy flavours , there are certain hidden health benefits to this snack when hygienically prepared and enjoyed in moderation amounts.

Low Calorie Intake:

A pani puri can be very low in calorie, especially if it is made taking a small shell of puri and a filling which includes ingredients like sprouts, vegetable and chickpeas.

Acts as a Boost of Hydration:

The water which is utilized in Pani Puri is often infused with spices, tamarind and mint, which helps in hydration. Adequate hydration is important for body temperature regulation, maintenance of regular functions, and overall health.

Helps in Digestion

The water used in Pani Puri contains several spices which include coriander, cumin, and black salt which possess digestive properties. These helps to promote digestive health by alleviating gas and bloating.

Source of Vitamins and Minerals

Pani Puri makes use of a good amount of mint leaves in making the water. These leaves are considered to have a cleansing effect as they are rich in vitamin A and C.

Conclusion

In conclusion, Pani Puri can be an occasional addition to a healthy diet. Prioritize fillings packed with vegetables and lentils, being mindful of portion size is key. Hygiene is crucial too, thus choosing vendors with clean practices and fresh ingredients is essential. By making informed choices, this popular street food can be enjoyed while keeping health in check.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in