Pani Puri
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.
Calories & Nutrition: Pani Puri (6 puris)
- 31g
- Carbs
- 6g
- Sugars
- 3g
- Fiber
- 5g
- Protein
- 9g
- Fat
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
Choose a sprouts or boondi filling over potato, and skip the sweet chutney to ease the sugar spike.
Pani Puri and blood sugar: common questions
Answers per serving (6 puris).
In English
What is the glycemic index of Pani Puri?
Pani Puri has a glycemic index of 72, which is classified as High GI.
Does Pani Puri increase blood sugar?
Pani Puri has a high glycemic index (72) and can raise blood sugar quickly, so if you are watching your blood sugar, keep portions small and pair it with protein, fat or fiber.
Is Pani Puri good for sugar patients (diabetics)?
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.
What is the glycemic load of Pani Puri?
Pani Puri has a glycemic load of 22 per serving (6 puris).
Hindi mein
Pani puri ka sugar (GI) kitna hota hai?
Pani puri ka glycemic index (GI) 72 hai, jo zyada (high) mana jata hai. Ek serving (6 puris) ka glycemic load (GL) 22 hai, aur isme lagbhag 6g sugar aur 31g carbohydrate hota hai.
Kya pani puri khane se sugar badhti hai?
Haan. Pani puri ka GI 72 hai, isliye yeh blood sugar ko jaldi badha sakta hai. Kam matra mein khayein aur protein ya fiber wale khane ke saath khayein.
Kya sugar ke mareez pani puri kha sakte hain?
Kabhi-kabhi aur kam matra mein. Pani puri ka GI zyada hai. Iski jagah bhel puri (GI 68) behtar vikalp hai.
Pani puri mein kitni calorie hoti hai?
Ek serving (6 puris) pani puri mein lagbhag 220 calorie hoti hain, saath mein 31g carbohydrate, 5g protein aur 3g fiber.
Lower-GI Alternatives
Try these instead for better blood sugar control
GI 68· MediumBhel Puri
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.
GI 25· LowSprout Chaat
अंकुरित चाट · మొలకల చాట్
Mixed sprouts salad with onions, tomatoes, and lemon. One of the healthiest Indian snacks — high protein, low GI.
GI 72· HighSamosa
समोसा · సమోసా
Deep-fried pastry with spiced potato filling. High GI from refined flour outer and potato filling, plus deep frying adds calories.