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Pani Puri Calories: Guilty Pleasure or Smart Snack?

Delve into the world of Pani Puri calories – a tasty treat with a nutritional twist! One of the most well-known street foods is Pani Puri. It is made with boondi, boiled moong or chana, a spicy or tangy chutney, a sweet chutney made of tamarind and jaggery, and, of course, the puris. The main things that make this meal so high in fat are the deep-fried puris and boondis, which you probably already know.

Pani Puri Calories


Pani Puri Calories

Between 180 and 215 calories are in a serving of six pani puris. Pani puri is a snack dish that is very popular in India. It is made with potatoes, mint leaves, tamarind, semolina, and all-purpose flour. Pani puri is a tasty snack, but it is very bad for you because it is high in fats and calories, which can cause your cholesterol and blood pressure to rise. The water that is used can also cause a lot of stomach problems if it is not filtered. To find out more, read the following article.

Description Serving Size Calories (Approx.) Notes
Pani Puri (Plain Shell) 1 piece 10-15 Not filled with anything or flavored water.
Pani Puri with Potato 1 piece 20-30 It has potato filling.
Pani Puri without Potato 1 piece 15-20 15 puris filled with something other than potato
Pani Puri (Golgappa) 1 piece 20-30 pieces term used in northern India for Pani Puri
Pani Puri 6 pieces 120-180 Normal size serving with fillings
Pani Puri 5 pieces 100-150
Pani Puri for Weight Loss Varies Varies VariablesDepending on the fillings and how they are made
Golgappa 12 pieces 240-360 A bigger portion size
Homemade Pani Puri Varies Varies Depending on the ingredients and recipe
Pani Puri (Air Fryer) 1 piece 10-20 it was air-fried, and it had fewer calories.

Calories in Pani Puri

There are different kinds of calories in pani puri depending on how much and what kind of food is used on each plate. The dough, oil, and potatoes that are deep-fried in this snack are what give it its calories. There are between 180 and 215 calories in a serving of 6 puris. About 8–10% of your daily calories should come from this. An adult should eat around 1,200–2,000 calories a day.

  1 Pani Puri Calories Pani Puri Calories (6 puris)
Total Calories 36 Cal 216 Cal
protein 0 3g
Fats 2 gram 12g
Carbohydrates 4 gram 24g

How Many Calories Does One Panipuri Have?

  • Pani puri is a tasty snack that you can find all over the country. If you want a pani puri but are putting it off because you’re wondering how many calories it has, we can help. This pani puri dish has 36 calories, which is the same number of calories as a plate. This means that a pani puri has 4 grams of carbs and 2 grams of fat.
  • Allow us to talk about how many calories are in a single panipuri. There are 329 calories in a serving of pani puri. 207 calories in 1 pani puri come from carbs and 38 calories come from proteins. 82 calories are found in the fat, which makes up the rest of the calories.
  • Adults need 2,000 calories a day to stay healthy. Eating one pani puri will give you about 16% of your daily need for calories. We’ve broken down how many calories are in one serving of panipuri.

Nutrition in Pani Puri

Nutrient Value per serving %  Daily Values 
Energy 188 cal 9%
Protein 5.4 g 10%
Carbohydrates 29.6 g 10%
Fibre 3.6 g 14%
Fat 5.2 g 8%
Cholesterol 0 mg 0%

Is Pani Puri Good For Health?

  • There is no doubt that a pani puri will please your taste buds. The panipuri recipe gives you a crunchy snack with a kick of spice and sweetness. That being said, pani puri isn’t the healthiest snack you can buy. The different parts of the panipuri recipe are okay to eat once in a while, but not every day.
  • Rice or semolina is used to make the puris that hold all the water and fillings in pani puri. Racha is good for you because it has magnesium and phosphorus in it, which are minerals that keep your nervous system healthy. However, semolina doesn’t have any fiber, which is an important nutrient for losing weight. This means that rava doesn’t make you full, which can lead you to want another snack right away. Rava is also not good for people with diabetes.
  • It’s also used to make puris, which are balls of dough. It’s not good for you to eat refined carbs like plain flour. In our everyday lives, we should avoid eating a lot of maida because it can cause our blood sugar to rise very quickly. This shouldn’t be done on people who have diabetes or heart problems.
  • Another deep-fried snack that is bad for you is pani puri. Whatever you eat that is deep-fried will make you fatter because the food needs to absorb cooking oil.

Pani Puri Benefits

  • There are some good things about panipuri. The mint leaves that are used to make pani (the water that goes with pani puri) are good for you because they reduce inflammation and clean your body. There are also vitamins A and C in mint leaves. If you have a cold, sore throat, or cough, this can help.
  • This tasty treat’s pani also has tamarind, or imli as it is more commonly known. Fiber in imli can help lower cholesterol and keep the heart healthy. It also helps people with diabetes if they take small amounts or if a nutritionist tells them to.
  • The water that comes with this snack has different things in it that can help with acidity and indigestion, like grated cumin, black salt, and raw mango. Still, it should only be eaten in small amounts at a time.
  • This tasty snack also has iron, which is one of the nutrients that women often don’t get enough of. The phosphorus, folate, potassium, and zinc in pani puri are also good for your health.

Panipuri  for Weight Loss

  • A bowl of gol gappa or pani puri can make you feel better and make your day better. But people who are trying to lose weight shouldn’t always eat pani puri. These calories are “empty,” which means they won’t fill you up but will make you feel good.
  • But having pani puri once in a while is fine, especially if you are trying to lose weight and plan to work off the extra calories by working out. If you want to have a cheat day, try to limit how many pani puris you eat and make sure to work off those extra calories later.

Is Pani Puri Junk Food?

  • Yes, Pani puri is thought of as junk food. But pani puris made at home can be good for you. Instead of potato stuffing in the pani puri recipe, use sprout or channa stuffing instead.
  • Stay away from sooji puris. You can also get pudina water instead of water that has added sugar. By making these small changes, you can turn your junk food into a healthy snack that you can eat once in a while.

Pani Puri: Side effects

No one needs to be told that pani puri is a bad snack! Deep-fried puris can be bad for people with diabetes and heart problems. Not only that, but they are unhealthy because they are high in fats and calories. Every time it is used again, the oil that was used to make these puris breaks down. This changes the makeup of the fat and makes the ingredients take in more oil, which can cause cholesterol and high blood pressure. The vendors’ water hasn’t been filtered, so it’s not good for anyone. Water that hasn’t been filtered could make you sick with things like diarrhea and typhoid.


“You are what you eat” is a saying. Eating well is the first thing you can do to take care of your health and keep your body running smoothly. To do this, use a BMI or BMR calculator to find out how many calories you’re taking in. Calories are like chess: you have to think about your next move, figure out what the best move is, and then look at your current position. Bajaj Markets helps you make plans for you and your family by offering the best health insurance plans from top companies.

Also, Read => 1 samosa calories


Ques: Can we eat pani puri while dieting?

Ans: Here are some ways that eating panipuri regularly is good for your health. Panipuri is a great choice for people who are overweight or who want to lose weight. One plate of panipuri, which has six pieces, will help you lose weight quickly if you are on a diet.

Ques: Is golgappa good for fat loss?

Ans: There are 36 calories in a golgappa. You will only take in 216 calories even if you eat the whole plate of panipuri. A plate of six golgappas can help you lose weight quickly if you are on a diet.

Ques: What are the disadvantages of eating pani puri?

Pani puri is a deep-fried snack, so it can have a lot of oil and fat. It might not be good for people who are trying to eat less fat. Often, tamarind or mint water is used to make pani puri, but this isn’t always clean or safe to eat.

Ques: Is puri healthy or junk?

Ans: About 60% of puri is fat, 35% is carbs, and only 5% is protein. Because of this, eating too many puris will make you fatter. That food is deep-fried, which is not good for you and will make you fatter.

Ques: Can I eat pani puri daily?

Ans: It’s not good for you to eat too many pani puris because they are deep-fried and have potato and tamarind chutney in them, but it’s tasty and won’t hurt you. What makes a place clean is where you eat. As long as you eat this in a clean place, there is no problem.

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