Pani Puri Nutrition Facts: Calories, Macros & Health Benefits

Summary: 100g of pani puri contains 170 calories, 3.5g protein, 30g carbs, and 4.5g fat. Pani Puri is a good source of sodium, iron, zinc.

Is Pani Puri Good for You?

Pani Puri is a moderately nutritious street snack that offers some notable mineral content, particularly iron (150mg, 833% DV) and zinc (50mg, 455% DV) per 100g. However, it is relatively high in sodium at 450mg (20% DV) and lacks significant vitamins and potassium. It is best enjoyed as an occasional treat rather than a dietary staple, especially for those monitoring salt intake.

Key Health Benefits of Pani Puri

• Excellent source of iron and zinc — With 150mg of iron and 50mg of zinc per 100g, Pani Puri supports oxygen transport and immune function. These minerals are particularly valuable for those at risk of deficiency, including vegetarians and vegans.

• Provides sustained energy — The 30g of carbohydrates per 100g (11% DV) makes Pani Puri a quick energy source. It is ideal as a light snack before or after physical activity.

• Contains dietary fiber — At 2g per 100g (7% DV), it is a modest source of fiber that supports digestive health. This amount contributes to overall gut function when paired with other fiber-rich foods.

• Moderate protein content — Delivering 3.5g of protein per 100g (7% DV), it is a light protein contribution. Combined with other protein sources throughout the day, it helps meet daily protein requirements.

• Low in calories — At just 170 kcal per 100g (9% DV), Pani Puri is a relatively low-calorie snack option. This makes it suitable for those managing caloric intake without completely sacrificing flavor or satisfaction.

How Does Pani Puri Compare?

Pani Puri stands out among street snacks for its exceptional iron and zinc content compared to similar fried appetizers like samosas or pakoras. While it shares a similar calorie range, Pani Puri provides more minerals and less fat per serving, making it a more nutrient-dense choice when prepared with minimal oil.

Frequently Asked Questions

How many calories is in pani puri?

Pani Puri contains 170 calories per 100g serving (9% of a 2,000-calorie daily diet). A typical single serving of Pani Puri ranges from 50-80g, providing approximately 85-136 calories depending on preparation and portion size.

Is pani puri good for weight loss?

Pani Puri can fit into a weight loss plan due to its relatively low calorie density and modest protein content of 3.5g per 100g. However, its high sodium content (450mg per 100g) may promote water retention, so it is best consumed in moderation alongside whole foods and adequate hydration.

Is pani puri high in iron and zinc?

Yes, Pani Puri is exceptionally high in both minerals, providing 150mg of iron (833% DV) and 50mg of zinc (455% DV) per 100g. These trace minerals make it a standout choice for supporting immune function and oxygen transport in the body.

Can I eat pani puri on a low-sodium diet?

Pani Puri contains 450mg of sodium per 100g, which represents 20% of the daily recommended limit. Those following a low-sodium diet should consume it sparingly or request it prepared with reduced salt to keep sodium intake within recommended guidelines.

How should I store pani puri for freshness?

Pani Puri is best consumed immediately after preparation to maintain the crispness of the puris and the freshness of the filling. If storing at home, it is recommended to keep the components separate—store puris in an airtight container and filling in a refrigerated container—then assemble just before eating.

How to Track Pani Puri Nutrition with Gram

The Gram app makes logging Pani Puri effortless with its AI food scanning feature—simply photograph your serving and it automatically identifies the dish and portion size. Once logged, you’ll see a complete nutrient breakdown including iron, zinc, sodium, and all other micronutrients, helping you stay aware of your daily mineral intake.

Track your nutrition with Gram

Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.

Download for iOS Download for Android

Nutrition data sourced from USDA FoodData Central. Track pani puri and thousands of other foods with the Gram app.