Calories in PaniPuri & Weight Loss - by Nutritionist I Bodywise

Pani puri is a favourite street food that makes every person’s mouth water. This crispy snack is filled with potato, chola or other ingredients and topped with delicious water. Pani puri is known by various names throughout India. However, the mouth-watering sentiment attached to the delicious panipuri recipe remains the same for everyone.

How Many Calories Does One Panipuri Have?

Pani puri is a delicious and widely available snack throughout the country. If you are craving a pani puri but are nagged by the thought of how many calories does a pani puri have, we are here to answer your question. The total of 1 plate pani puri calories or the calories present in 1 pani puri serving is 36 cal. Of this, a pani puri contains 4 grams of carbohydrates and 2 grams of fat.

Let’s talk about the calories in one plate panipuri. One serving of pani puri contains 329 calories. Of these 1 pani puri calories, 207 calories come from carbohydrates and 38 calories from proteins. The remaining calories come from the fat, which makes up for 82 calories.

A standard diet of an adult requires a total of 2,000 calories. One serving of pani puri will give you about 16 percent of your daily calorie requirement.

We have provided a breakdown of the panipuri calories (one serving).

Nutrition in Pani Puri

Activities to Burn 36 Calories

There are several ways to burn off the 36 panipuri calories you polished off. You can engage yourself in walking, running, cycling or swimming. You should note that these values can differ for every individual as people burn calories at varying paces.

Is Pani Puri Healthy?

There is no denying that a pani puri can delight your taste buds, and the panipuri recipe brings the zing of spice and sweetness wrapped in a crunchy snack. However, pani puri is not the healthiest snack available in the market. The various ingredients in the panipuri recipe can be consumed once in a while but not every day.

The puris that serve as the vehicle for all the water and fillings of pani puri are made of semolina or rava. The good thing about rava is that it contains magnesium and phosphorus that keep your nervous system healthy. However, semolina is devoid of any fibre that is an essential nutrient for weight loss. That means, eating rava doesn't make you feel full, which can make you reach for another snack sooner than later. Rava is also not suitable for diabetic people.

Puris are also made of maida or plain flour. The plain flour is refined carb and doesn't serve a healthy lifestyle. In our everyday lives, it is highly advisable to avoid eating maida in large quantities as it can result in a significant spike in blood sugar levels. This is contraindicated in patients who have diabetes or heart conditions.

Pani puri is also a deep-fried snack that is not good for healthy living. Eating deep-fried items increases your fat levels because deep frying any food item requires absorption of cooking oil.

Also Read: Calories in Brown Bread & Nutrition Facts - Science-Backed I Bodywise

Benefits of Eating Pani Puri

There are some panipuri benefits. The mint leaves used to make the pani or water of pani puri have anti-inflammatory properties that have a cleansing effect. Mint leaves also contain vitamins A and C. This can bring relief to a cold, sore throat or cough.

The pani of this delicacy also contains tamarind or imli, as it is popularly known. Imli contains fibre that can lower cholesterol and benefit the heart. It also helps people with diabetes when taken in small amounts or advised by a nutritionist.

The different ingredients in the water that goes with this snack, such as raw mango, black salt and grated cumin, can help relieve acidity and indigestion issues. However, it should always be consumed in moderate amounts.

This lip-smacking snack also contains iron that is one of the most commonly deficient nutrients in women. Pani puri also has phosphorus, folate, potassium and zinc that will benefit your health.

Is Panipuri Good for Weight Loss?

A plate of gol gappa or pani puri can fix any mood and brighten up your day. However, pani puri is not always advised for people trying to lose weight. Panipuri calories are empty calories that can delight your palate but wouldn't make you feel full.

However, it is okay to have pani puri once in a while, especially if you are eating with a calorie deficit and plan on burning these calories by working out. Try to limit your intake of pani puris if you plan on a cheat day, and make sure to sweat the excessive calories later.

Also Read: Calories in Paneer & Nutrition Facts - Research Backed

Is Pani Puri Junk Food?

Yes, Pani puri is considered to be junk food. However, homemade pani puris can be healthy. Instead of using potato stuffing in the pani puri recipe, opt for a sprout or channa filling and avoid sooji puris. You can also choose to have pudina water instead of having sweetened water. Making these small changes will convert your junk food to a healthy version of a snack that can be consumed once in a while.

Summing Up on Pani Puri Calories

Panipuri is a go-to snack that is a delight to consume in all weathers. It is especially popular during summers and can make you feel refreshed and re-energized. There are very few calories in one plate Manipur, so it can easily be consumed as a snack. If you are on a diet, make sure to eat panipuri in moderation and adjust your exercise regimen to burn off any excessive calories.