Calories in Gol Gappay (Pani Puri)
Gol Gappay (Pani Puri) has about 44 calories per 1 gol gappa (filled) (20 g), or 220 kcal per 100 g. That serving gives you 0.8 g protein, 7 g carbs and 1.4 g fat.
Nutrition facts
Estimated for a typical home-style recipe. Restaurant and homemade versions vary with oil, ghee and portion size.
| Nutrient | Per 100 g | 1 gol gappa (filled) (20 g) | 6 gol gappay (120 g) |
|---|---|---|---|
| Calories | 220 kcal | 44 kcal | 264 kcal |
| Protein | 4 g | 0.8 g | 4.8 g |
| Carbohydrates | 35 g | 7 g | 42 g |
| Fat | 7 g | 1.4 g | 8.4 g |
| Fiber | 2 g | 0.4 g | 2.4 g |
| Sugar | 3 g | 0.6 g | 3.6 g |
| Sodium | 450 mg | 90 mg | 540 mg |
About Gol Gappay (Pani Puri)
Gol gappay are hollow fried semolina shells filled with spiced potato-chickpea mix and tangy water. Each filled shell is small — about 45 kcal — so a plate of six is roughly 260 kcal.
Tip: They are light per piece; the usual mistake is the second plate.
Burn off 44 kcal
Rough estimates for a 70 kg adult.
- Brisk walking10 min
- Running4 min
- Cycling6 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your gol gappay (pani puri) and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in gol gappay (pani puri)?+
About 44 kcal per 1 gol gappa (filled) (20 g), or 220 kcal per 100 g. Fried shells; small per piece but easy to eat in quantity.
How many calories in 6 gol gappay?+
6 gol gappay (120 g) is roughly 264 kcal with 4.8 g protein, 42 g carbs and 8.4 g fat.
How much protein is in gol gappay (pani puri)?+
About 0.8 g per 1 gol gappa (filled). It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is gol gappay (pani puri) good for weight loss?+
Gol Gappay (Pani Puri) is calorie-dense (220 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.