Pani Puris
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Pani Puris provide quick energy from carbohydrates and hydration through the spiced water. While they contain fiber from chickpeas and potatoes, the shells are typically deep-fried, so they are best enjoyed in moderation as a treat rather than a staple meal.
A 100g serving of Pani Puris contains approximately 280 calories and 45g of carbohydrates. They also provide about 6g of protein and 12g of fat, which comes primarily from the fried dough shells.
Yes, traditional Pani Puris are typically vegan. The shells are made from semolina or wheat flour, and the filling consists of potatoes, chickpeas, and herb-infused water, all of which are plant-based.
Standard Pani Puris are not gluten-free because the crispy shells (puris) are usually made from semolina (suji) or all-purpose flour. However, you can find or make gluten-free versions using flours like corn, rice, or potato starch.
Pani Puris can be high in calories and simple fats due to the deep-frying process. To make them more diet-friendly, use baked shells instead of fried ones and increase the ratio of protein-rich chickpeas and sprouts in the filling.
Pani Puri offers a unique 'flavor explosion' that is simultaneously spicy, tangy, sweet, and salty. The experience combines the crunch of the fried shell with the soft texture of potatoes and the refreshing, cold spiced water.
Store the dry shells in an airtight container at room temperature to prevent them from becoming soggy. If they lose their crispness due to humidity, you can lightly toast them in an oven or air fryer for 30-60 seconds to restore their crunch.
Pani Puris is a versatile ingredient found in cuisines around the world. With 280 calories per 100g and 6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the snack category with complete nutrition information.
View all snack →The spiced water is best consumed fresh but can be stored in the refrigerator for up to 2 days. Because it contains fresh mint and coriander, the vibrant green color and sharp flavor will begin to fade after 24 hours.
The spiced water often contains cumin, black salt, and ginger, which are known to aid digestion and reduce bloating. The fresh mint and coriander used in the liquid provide antioxidants and essential minerals.
Gently poke a hole in the top of the crispy shell with your thumb. Fill it with a small amount of the potato and chickpea mixture, add a drop of sweet chutney, then dunk the entire shell into the spiced water and eat it in one single bite to prevent the liquid from leaking.