Pani Puri Calories and Nutrition
Also known as: Gol gappa, Puchka
6 puris (~120 g) of Pani Puri contains 156 calories, 3.6g protein, 26.4g carbs and 4.2g fat — a vegan dish in the street food category.
Nutrition facts
| Nutrient | Per 100 g | Per 6 puris (~120 g) |
|---|---|---|
| Calories | 130 kcal | 156 kcal |
| Protein | 3 g | 3.6 g |
| Carbs | 22 g | 26.4 g |
| Fat | 3.5 g | 4.2 g |
| Fiber | 2 g | 2.4 g |
| Sodium | 380 mg | 456 mg |
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How Pani Puri fits in your diet
A 6 puris (~120 g) of pani puri contributes about 8% of a 2,000-kcal daily target and roughly 7% of an average adult's 50 g daily protein floor. Typically made with semolina puris, potato, sprouts, tamarind, mint, spices.
Crispy hollow puris filled with potato, sprouts and tangy-spicy mint-tamarind water. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in Pani Puri?
Pani Puri has roughly 156 kcal per 6 puris (~120 g) (about 130 kcal per 100 g). Macros: 3.6g protein, 26.4g carbs, 4.2g fat.
Is Pani Puri good for weight loss?
Moderate. Pani Puri at 156 kcal per serving fits a calorie-counted diet if portioned correctly. Pair with protein and fibre to slow digestion.
How much protein is in Pani Puri?
Pani Puri delivers about 3.6g protein per 6 puris (~120 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Pani Puri?
Yes, pani puri is generally diabetic-friendly in normal portions. Watch oil/ghee and avoid sugary accompaniments.
How does Pani Puri fit into a balanced Indian meal?
Pani Puri sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for pani puri are sourced from Calculated from typical recipe ingredients. Per-100 g figures scaled to the selected serving above. These figures are unverified estimates based on typical recipes — see banner above.
Updated: 17/5/2026