Bhel Puri Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of bhel puri contains 295 calories, 6.5g protein, 45g carbs, and 10g fat. Bhel Puri is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 295 kcal | 15% |
| Protein | 6.5g | 13% |
| Carbohydrates | 45.0g | 16% |
| Total Fat | 10.0g | 13% |
| Fiber | 3.5g | 12% |
| Sodium | 520.0mg | 23% |
| Potassium | 8.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 0.80mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Bhel Puri Good for You?
Bhel Puri is a moderately nutritious Indian snack that offers some dietary benefits, though it’s higher in sodium than ideal. Per 100g, it provides 6.5g of protein (13% Daily Value), 3.5g of fiber (13% Daily Value), and notably 200mg of iron (1,111% Daily Value). However, it is best consumed in moderation due to its 520mg sodium content (23% Daily Value) and relatively high calorie density.
Key Health Benefits of Bhel Puri
Excellent Iron Content: Bhel Puri is exceptionally rich in iron, delivering 200mg per 100g serving. This mineral is critical for oxygen transport in blood and energy production, making it is particularly beneficial for those at risk of anemia.
Solid Protein Source: With 6.5g of protein per 100g, it is a decent plant-based protein option for vegetarians. Protein supports muscle maintenance, immune function, and satiety between meals.
Good Dietary Fiber: The 3.5g of fiber per serving aids digestive health and helps regulate blood sugar levels. Fiber also promotes feelings of fullness, which can help with portion control.
Zinc Contribution: At 70mg per 100g, Bhel Puri provides 636% of the Daily Value for zinc. This essential mineral supports immune function, wound healing, and metabolic processes.
Moderate Calorie Density: At 295 kcal per 100g, it is a relatively calorie-dense snack that can fit into a balanced diet when portion-controlled.
How Does Bhel Puri Compare?
Bhel Puri stands out compared to similar Indian snacks like samosas due to its higher fiber content and lower fat profile. While both are savory street foods, Bhel Puri is lighter and less oil-heavy, making it is a somewhat better choice for those monitoring fat intake. Its exceptional iron and zinc levels also give it is a nutritional edge over many comparable grain-based snacks.
Frequently Asked Questions
How many calories is in bhel puri?
Bhel Puri contains 295 calories per 100g, which represents 15% of a standard 2,000-calorie daily diet. A typical serving of 150g would provide approximately 443 calories.
Is bhel puri good for weight loss?
Bhel Puri can fit into a weight loss plan when eaten in controlled portions due to its moderate calorie density and fiber content. However, its high sodium content (520mg per 100g) should be considered, as it may promote water retention in some individuals.
Does bhel puri have a lot of carbohydrates?
Bhel Puri contains 45g of carbohydrates per 100g, contributing 16% of the Daily Value. These carbs come primarily from puffed rice and other grains, providing energy, though they are mostly simple carbohydrates rather than complex ones.
Is bhel puri suitable for a vegetarian diet?
Yes, it is an excellent vegetarian snack made from puffed rice, legumes, and vegetables without any meat or animal products. It is also often suitable for vegan diets, depending on specific preparation methods and ingredient sourcing.
How should bhel puri be stored to maintain freshness?
Bhel Puri is best stored in an airtight container at room temperature to maintain its crispy texture and prevent it from becoming stale. Once prepared, it is ideally consumed within a few hours, as the puffed rice can absorb moisture from added chutneys and vegetables.
How to Track Bhel Puri Nutrition with Gram
Logging Bhel Puri in the Gram app is simple—just snap a photo of your serving and let our AI food scanner instantly identify it and break down the complete nutrient profile. You’ll see all macro and micronutrients at a glance, making it is easy to monitor your iron, zinc, sodium, and fiber intake throughout the day. Tracking becomes effortless when the app does the calculation work for you.
Frequently Asked Questions
How many calories is in bhel puri?
Bhel Puri contains 295 calories per 100g, which represents 15% of a standard 2,000-calorie daily diet. A typical serving of 150g would provide approximately 443 calories.
Is bhel puri good for weight loss?
Bhel Puri can fit into a weight loss plan when eaten in controlled portions due to its moderate calorie density and fiber content. However, its high sodium content (520mg per 100g) should be considered, as it may promote water retention in some individuals.
Does bhel puri have a lot of carbohydrates?
Bhel Puri contains 45g of carbohydrates per 100g, contributing 16% of the Daily Value. These carbs come primarily from puffed rice and other grains, providing energy, though they are mostly simple carbohydrates rather than complex ones.
Is bhel puri suitable for a vegetarian diet?
Yes, it is an excellent vegetarian snack made from puffed rice, legumes, and vegetables without any meat or animal products. It is also often suitable for vegan diets, depending on specific preparation methods and ingredient sourcing.
How should bhel puri be stored to maintain freshness?
Bhel Puri is best stored in an airtight container at room temperature to maintain its crispy texture and prevent it from becoming stale. Once prepared, it is ideally consumed within a few hours, as the puffed rice can absorb moisture from added chutneys and vegetables.
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Nutrition data sourced from USDA FoodData Central. Track bhel puri and thousands of other foods with the Gram app.