Pani puri calories: 1 puri, 6 puris and 100 g

Six puris, and the pani counts

Of the plate's 270 calories, the shells bring 69 percent, 188 calories in 39 g, the filling 21 percent and the pani 10 percent. The shells are small but fried: they take up 9 g of oil, which is why they are 482 calories per 100 g on their own.

The pani is 99 g of the plate and 26 calories, almost all from tamarind and sugar. Leaving it out would make the plate look lighter than the one you eat.

One puri at a time

Each shell weighs about 6.5 g once fried and is 31 calories, 13 of them from the oil it took up. Filled and dunked, one puri is about 32.8 g and 45 calories. A vendor keeps filling until you say stop, so the count is the number to watch: two plates of six come to 541.

Street and air-fried

A street plate with sweet chutney is 303 calories in 207 g: the chutney adds 4 g of tamarind and 6 g of sugar, 33 calories. Air-fried shells take up 2 g of oil instead of 9 g and save 62 calories, bringing the plate to 208 with 2.8 g of fat. A medium samosa, 90 g, is 261 on its own.

Against USDA's survey record

USDA has no pani puri record. Its puri, a larger fried bread of white and whole wheat flour, is 409 calories per 100 g, 18 percent from our shells; it weighs one at 36 g. It is a different bread, so we name it and do not lean on it.^[10]

Is pani puri healthy?

A plate is a fried snack with 6.1 g of protein, 2.2 g per 100 calories, and 3.1 g of fibre. Per 100 g it is lighter than a samosa, 137 against 290, because the pani is water; per plate it is a small meal.

One plate of pani puri carries 6.1 g of protein and 9.8 g of fat, 1.5 g of it saturated: 2.2 g of protein for every 100 calories. The ghee page sets the NHS and American Heart Association limits for saturated fat side by side.