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Is Pani Puri Good for Weight Loss?

Published on: Jul 09, 2024
5 min Read
is pani puri good for weight loss
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Pani Puri, also known as Golgappa or Puchka, is one of India’s MOST beloved street foods. The delightful combination of crispy puris, yummy teekha paani, meetha chutney, potatoes, and chickpeas or ragada can be incredibly tempting.

However, if you want to lose weight, you need to think again before saying, “bhaiya ek plate pani-puri dena”.

What’s In Your Pani Puri?

Pani Puri is undeniably tasty, but let’s break down its components to understand its nutritional value:

  • Puri: The puris are typically deep-fried, making them high in calories and fats.
  • Filling: The potato and chickpea/yellow watana or yellow matar (ragada)/sprouted moong dal/soaked boondi filling provides carbohydrates and some protein and fat in case of boondi.
  • Pani: The spicy water often contains masalas, imli (tamarind), and sometimes pudina (mint leaves), which can be low in calories but high in flavor. When you have pani puri from roadside vendors/thelas, there are concerns about the water used to make the pani. Unhygienically sourced water can affect both health and weight loss efforts.
  • Chutney: The chutneys, like tamarind which is made with gud (jaggery) added in, enhance the flavor but also add extra sugars and calories.

The Caloric Perspective

To achieve weight loss, managing your calorie intake carefully is important. One serving of Pani Puri (around 5 puris) can contain approximately 200-300 calories, depending on how it’s prepared.

While this may not seem like a lot, the calories can quickly add up, especially if you eat multiple servings. The sweet chutney, often made with jaggery (gud) and the potato filling, adds to the carbohydrate content and increases the overall calorie count.

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Lack of Nutritional Balance

  • Carbohydrates and Fats: The puris, being fried, are high in fats and carbohydrates. Consuming too many fried foods can contribute to weight gain.
  • Proteins: The chickpeas/ yellow watana offer some protein, which is beneficial for weight loss and muscle maintenance.
  • Vitamins and Minerals: The spicy water might contain some vitamins from the added spices, but it’s not substantial enough to be a primary source of nutrients.

Why Pani Puri Isn’t Ideal for Weight Loss?

1. High in Calories

Each puri is deep-fried, and deep-fried foods are typically high in calories. When you consume several puris in one sitting, the calorie count adds up quickly. No one has 1 or 2 pani puri at a time.

In fact it is often served in multiples of 5 or 6, so you might find yourself eating 5, 6, 12, or even more at one go, leading to significant calorie intake. This is true even when you make pani puri at home.

2. Low Nutritional Value

While Pani Puri may taste delicious, it doesn’t offer much in terms of nutrition. It lacks proteins, vitamins, and minerals that are essential for a balanced diet.

Eating 6 puris means consuming more empty calories without beneficial nutrients.

3. High Carbohydrate Content

The puris are usually made of refined flour (maida), which is high in carbohydrates. High-carb diets can lead to weight gain if not balanced with adequate physical activity.

So, eating 6 or more puris means you’re a large amount of refined carbs, contributing to weight gain.

4. Uncontrolled Portions

It’s easy to overeat Pani Puri because it’s served in small, bite-sized pieces. Before you know it, you may have consumed far more than intended, adding unnecessary calories to your diet.

This is especially true since they are served in fixed multiples.

5. Street Food Concerns

Hygiene can be a major issue with street food like pani puri. Consuming food that may not be prepared under clean conditions can lead to digestive issues, which can derail your weight loss efforts.

Still Craving for Pani Puri? Enjoy a Healthier Version of Pani Puri While Sticking to Your Weight Loss Goals

Craving pani puri, but want to stick to your weight loss goals? You can make a deconstructed, healthier version that lets you savor the flavors without compromising your diet. Here’s how:

Make it Deconstructed or Chur-mur, a Healthier Version of Pani Puri</>

  • Replace the Potato: Instead of using potatoes, opt for boiled moong dal or yellow watana (peas). These alternatives are lower in calories and higher in protein, making them a better choice for weight loss.
  • Prepare the Mint Water: Make your regular mint water (pudina pani) with all your favorite pani puri spices. Skip the sweet chutney (meethi chutney) to reduce the sugar and calorie content.
  • Deconstruct the Pani Puri: Instead of dipping the puris in the water and having them one by one, take just two puris, crush them, and add them to the mint water.
  • Enjoy as a Drink: This deconstructed drink version allows you to enjoy the same flavors of pani puri without overeating.

By making these simple changes, you can still indulge in the delicious taste of pani puri while keeping your calorie intake in check and staying on track with your weight loss goals. Enjoy the treat guilt-free and stay healthy!

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How We At Fitterfly Can Help You?

We all love pani puri, be it a baccha or a dada-dadi, it’s our favorite, and we can’t resist eating it. The best part is that it is available everywhere, be it a gaon or sheher, gali or nukkad.

It’s no secret that it is the MOST favorite for some of the girls, ladies, or aunties around us. While pani puri is a delicious treat, it’s not the best choice for those looking to lose weight.

The high-calorie, low-nutrient composition of this snack makes it easy to consume excess calories without feeling full or satisfied. By making healthier choices and keeping your portions in check, you can still enjoy your favorite foods occasionally without compromising your weight loss goals.

We know that you, and even us, can’t resist having pani puri, it’s literally difficult to do so 😉. But one thing we also recommend to our members at Fitterfly is to enjoy it in moderation. Have just two or three, and opt for a healthier, homemade version like suggested in our blog.

At Fitterfly, our nutrition coaches provide expert guidance on how to make healthier choices without giving up your favorite foods. Not only that, our fitness coaches create personalized workout plans to complement your diet, ensuring you stay on track with your weight loss goals.

With the combined expertise of our nutrition and fitness coaches, you can achieve a balanced and healthy lifestyle while still occasionally indulging in treats like pani puri.

If you want to know more about how we can help you lose weight, check out our Fitterfly Weight Loss Program. You can also talk to one of our program advisors by giving a missed call at 08046807733, and we will get back to you.

Remember, moderation is key. Treat Pani Puri as an occasional indulgence rather than a regular part of your diet, and you’ll be better able to achieve your weight loss objectives while still enjoying the foods you love.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

Can I eat pani puri daily?

It's not advisable to eat pani puri daily due to its high carbohydrate and calorie content, which can contribute to weight gain.

Can I eat pani puri with PCOD?

Occasional consumption might be okay, but regular intake of high-calorie, high-carb foods like pani puri can worsen PCOD symptoms. It's better to avoid pani-puri and opt for healthier alternatives.

How many calories are in 1 plate of pani puri?

One plate of pani puri (typically 6 puris) contains around 150-200 calories.

Is Panipuri Good for Weight Loss?

Panipuri can be enjoyed occasionally, but it is not typically considered a weight-loss-friendly food due to its high carbohydrate content and the addition of sugary and calorie-dense chutneys.

How many calories are in pani puri?

The calorie content of a single pani puri varies but is generally around 25-30 calories per puri. A full plate (usually 5-6 puris) can be around 150-200 calories (excluding the added calories from potato/boondi/vatana etc).

What is the effect of pani puri on weight loss?

Due to its high carbohydrate content and the added sugars from chutneys, eating pani puri frequently can hinder weight loss efforts. Moderation is key, and balancing it with other nutritious foods is essential.

How many puris can I eat for weight loss?

For weight loss, it's best to limit yourself to a small portion, such as 3-4 puris at once, to keep calorie intake in check. Pairing it with a balanced diet is crucial.

- By Fitterfly Health-Team

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