Nutritional Facts of Pani Puri, Paani Puri, Golgappa Recipe, Calories in Pani Puri, Paani Puri, Golgappa Recipe

by Tarla Dalal
This calorie page has been viewed 2557 times

Occasion & Party
Indian Party

How many calories does one serving of Pani Puri have?

One  serving of Pani Puri gives 329 calories. Out of which carbohydrates comprise 207 calories, proteins account for 38 calories and remaining calories come from fat which is 82 calories.  One  serving of Pani Puri provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Pani Puri healthy?


Pani Puri is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Comsume more fruits, vegetables, moong, oats, matki, whole grains.
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
3. Vitamin C :  Vitamin C is a great defence against coughs and colds.
4. Iron :  Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods
5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydatre metabolism, prevents heart diseases and helps produce red blood cells.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 329 calories that come from one serving of Pani Puri?

Walking (6 kmph) = 1 hr 39 mins
Running (11 kmph) = 33 mins
Cycling (30 kmph) = 44 mins       
Swimming (2 kmph) = 56 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy329 cal16%
Protein9.4 g17%
Carbohydrates51.8 g17%
Fiber6.3 g25%
Fat9.1 g14%
Cholesterol0 mg0%
Vitamin A572.3 mcg12%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C8.5 mg21%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)72.6 mcg36%
Calcium96.7 mg16%
Iron5.8 mg28%
Magnesium43.3 mg12%
Phosphorus76.5 mg13%
Sodium20.5 mg1%
Potassium223.7 mg5%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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