What is the glycemic index of Pani Puri?

Pani Puri has a glycemic index of 72, which is classified as High GI.

What is the glycemic load of Pani Puri?

Pani Puri has a glycemic load of 22 per serving (6 puris).

Pani Puri has a high GI (72), so people with diabetes should limit portions and pair it with protein, fat or fiber to reduce the blood-sugar spike.

A serving of Pani Puri (6 puris) has about 220 calories, with 31g carbs, 5g protein and 3g fiber.

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पानी पूरी · పాని పూరి

Crisp fried hollow puris filled with spiced tangy water, potato and chickpeas. High GI from the fried refined-flour shells and potato.

GI · High GI

0Low (55)Med (69)110+

Glycemic Index

Glycemic Load

100g

Serving Size

220

Calories

Per serving: 6 puris

31g

Carbs

Protein

Fat

Fiber

Choose a sprouts or boondi filling over potato, and skip the sweet chutney to ease the sugar spike.

GI Source: Estimated from published research

Try these instead for better blood sugar control

भेल पूरी · భేల్ పూరి

Puffed rice tossed with chopped onion, tomato, chutneys and sev. Medium-high GI as puffed rice digests quickly despite the vegetables.

अंकुरित चाट · మొలకల చాట్

Mixed sprouts salad with onions, tomatoes, and lemon. One of the healthiest Indian snacks — high protein, low GI.

समोसा · సమోసా

Deep-fried pastry with spiced potato filling. High GI from refined flour outer and potato filling, plus deep frying adds calories.