How many calories are there in Pani Puri & does it have any health benefits?
Pani Puri is a spicy, Indian street food which is also known as golgappa. It is a round, hollow, fried crispy shell, filled with tangy, thin tamarind sauce, chilli sauce, chaat masala, potato, onion, boondi, boiled moong and boiled chickpeas. Even though the shell is fried, the filling is absolutely healthy and good to eat.
Pani Puri can be a source of calories due to the deep fried Puris and Boondis which are the main contributors to the high fat content of Pani Puri. The only healthy ingredients are boiled Moong and boiled Chickpea which provide a certain amount of protein.
Homemade Pani Puri can be a tasty and healthy snack. Opt for small wheat puris and avoid semolina. Cut down on potatoes and sweet sauce as it will help you to cut back on a couple more calories. You can also opt for Black Chanas or Moong based stuffing. Green sauce is prepared with coriander leaves, mint leaves and green chillies. Mint acts as a cooling agent, coriander is full of vitamins, iron, calcium and green chilies acts as immunity booster. Sweet sauce made of Tamarind and Jaggery contains vitamin C, iron and minerals. Vitamin C acts as an antioxidant which helps to keep your hair and skin healthy.
| Food | Calories
(Six Puri) |
Fat
gm |
Protein
gm |
Fiber
gm |
Carbs
gm |
| Pani Puri | 100 | 4 | 2 | 1 | 17 |
The flatbread, oil and potatoes in the filling account for most of the calories. Doing away with the fried puri along with the potatoes will reduce calories. Apart from protein, fat, carbohydrate, sodium and fiber, Pani puris contains iron, magnesium, manganese, potassium, folate, zinc and vitamins A, B6, B12, C and D. Iron is essential for keeping your blood oxygenated.
