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 11553 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?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Mint Leaves (Pudina) used in make Pani : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. See here for detailed benefits of mint leaves

Imli (Tamarind) : Tamarind is good for heart due to the fibre present which has a cholesterol lowering effect. It is also good for diabetics. But too much tamarind is bad for health. 

What's the problem?

Rava (semolina, sooji) used in making  Puris :   What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Plain flour (maida)  used in making  Puris : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients. Read is maida good for you to understand fully.

Deep fried foods : This Puris is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

Can diabetics, heart patients and over weight individuals have Pani Puri ?

No, this recipe is not good for diabetics, heart and weight loss. The puris are what are eaten by pani puri lovers which is the problem. Puris are made from plain flour and rava which should be taken out of your diet if you want to lead a healthy life. What's worse is that the puris are then deep fried. So stay away from the puris. At best you can have a bit of the pani but don't sit and have to cups of pani as it contains imli which should be had in restricted amounts.

Are there any healthy chaat recipes you suggest? 

Yes, we suggest the following healthy chaat options like Oats ChaatMoong Dal ki ChaatGajar aur Moong Dal ki Chaat and Panner aur Hare Chane ki Chaat. All these chaat recipes have no fried foods and made from dals, oats and chana which are healthy. 

Gajar Aur Moong Dal ki Chaat

Gajar Aur Moong Dal ki Chaat

Can healthy individuals have Pani Puri?

No, this is not 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%
VITAMINS
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%
MINERALS
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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