Understanding the Nutrition Diet: How unhealthy is Sev Puri?

November 3, 2025 •

4 min read

According to nutrition experts, a single plate of Sev Puri can contain a significant number of calories, primarily from fat and carbohydrates. So, how unhealthy is Sev Puri really? It depends on the preparation, but the traditional version is not aligned with a healthy, regular diet.

Quick Summary

Sev Puri's unhealthiness stems from its deep-fried puri and sev, high sodium content, and starchy potato filling. Regular consumption can lead to excess calorie intake, inflammation, and health issues, but it can be enjoyed in moderation or modified to be healthier.

Key Points

High in unhealthy fats and calories: Traditional Sev Puri's deep-fried puris and sev contribute to a high-fat and high-calorie count, unsuitable for regular consumption.
Low in fiber and protein: The classic preparation uses refined flour and potatoes, offering little fiber and protein compared to healthier alternatives.
Significant sodium intake: The chutneys and toppings contain high levels of sodium, a risk factor for blood pressure issues.
Potential for chronic health issues: Regular consumption of deep-fried, high-fat foods can lead to inflammation, weight gain, and increased risk of cardiovascular diseases.
Healthier versions are possible: Replacing fried elements with baked ones, swapping potatoes for sprouts, and making low-sugar chutneys at home can transform Sev Puri into a much healthier snack.

What Makes Traditional Sev Puri Unhealthy?

Traditional Sev Puri, a beloved Indian street food, is often made with ingredients and preparation methods that undermine its nutritional value. While the flavors are a delight, the health drawbacks are important to understand for those conscious of their diet.

The Impact of Deep-Frying

At the core of a Sev Puri are the deep-fried puris (or papdis) and the sev (crispy gram flour noodles). Deep-frying food in oil drastically increases its fat and calorie content. According to a study on similar fried snacks, this process increases oil absorption, leading to higher levels of unhealthy fats. The repeated use of oil by street vendors can further degrade the oil's quality, leading to the formation of trans fats and other harmful compounds that cause inflammation in the body. Chronic inflammation is linked to various health problems, including heart disease and diabetes.

Hidden Calories and Empty Carbohydrates

Beyond the frying, other ingredients contribute to the snack's less-than-ideal nutritional profile. A single plate can pack hundreds of calories, with a large portion coming from simple carbohydrates and fats. The mashed potatoes used as a filling are a source of carbohydrates but provide little fiber compared to whole grains. The sugary chutneys, particularly the tamarind-date chutney, add extra empty calories without much nutritional benefit.

High Sodium Levels

Chaat items are typically high in sodium, and Sev Puri is no exception. The salt used in the chutneys, sev, and spices can contribute to a high sodium intake, which is a risk factor for high blood pressure and heart problems, especially with regular consumption.

Healthier Alternatives and Modifications

While the traditional version is not a health food, you don't have to give up your favorite chaat completely. Numerous modifications can make Sev Puri a much healthier, guilt-free treat.

A list of healthier modifications:

Swap deep-fried puris for baked ones: Many recipes show how to bake puris at home, significantly reducing the fat content. You can also use healthier bases like cucumber slices or low-fat crackers.
Replace potatoes with protein-rich fillings: Instead of mashed potatoes, use boiled sprouts like moong or chickpeas for added protein and fiber.
Reduce or replace sugary chutneys: Use healthier homemade chutneys that are lower in sugar and sodium. Enhance flavor with fresh herbs, lemon juice, and spices instead of relying on sweetness.
Make homemade sev: Prepare your own sev using an air fryer or by baking, rather than deep-frying. This gives you control over the ingredients and oil quality.
Load up on fresh vegetables: Add a generous amount of chopped onions, tomatoes, and cilantro for extra vitamins and fiber.

Comparison Table: Traditional vs. Healthy Sev Puri


Feature	Traditional Sev Puri	Healthier Sev Puri (Homemade)
Puri	Deep-fried refined flour	Baked whole wheat `puris` or cucumber slices
Sev	Deep-fried gram flour noodles	Baked or air-fried `sev` or crushed `khakhra`
Filling	Mashed boiled potatoes	Boiled `moong` sprouts, chickpeas, or kidney beans
Chutneys	Sugary, store-bought chutneys	Homemade chutneys with minimal sugar or healthy sweeteners like dates
Toppings	Onions, tomatoes, cilantro	Extra raw veggies like onions, tomatoes, sprouts, and corn
Fats	High in unhealthy trans fats	Significantly lower in fat, with healthy fats from fresh ingredients
Calories	Often high, around 171-450 calories per plate	Lower, depending on modifications, often under 200 calories

Potential Health Risks of Overindulging

Consuming large quantities of traditional Sev Puri on a regular basis carries several health risks due to its poor nutritional composition:

Weight Gain and Obesity: The high calorie and fat content can easily lead to weight gain, as it provides a large energy boost with little satiety value.
Cardiovascular Issues: The unhealthy fats and high sodium can contribute to increased cholesterol levels and high blood pressure, raising the risk of heart disease.
Increased Inflammation: As mentioned, deep-fried foods can trigger inflammation in the body, which is a major factor in many chronic diseases.
Digestive Problems: The oil and spices can be tough on the digestive system, potentially leading to issues like acid reflux or an upset stomach, particularly for individuals with sensitive guts.
Skin Problems: Some components, like excess oil and spices, can contribute to skin issues such as acne and an oily complexion.

Conclusion: A Balanced Perspective

So, how unhealthy is Sev Puri? In its classic street-food form, it can be quite detrimental to health if consumed frequently. However, it's not an item that must be completely avoided forever. A balanced approach involves enjoying traditional Sev Puri as an occasional treat rather than a regular snack. For those with health goals, such as weight loss or managing chronic conditions like diabetes, opting for homemade, modified versions is a much smarter and safer choice. By making a few simple substitutions, you can still enjoy the delicious and satisfying flavors of this classic chaat while keeping your health in check.

For more healthy snack ideas and diet tips, check out this guide on healthy Indian snack options.

Frequently Asked Questions

No, traditional Sev Puri is not recommended for diabetics. It contains high glycemic index ingredients like potatoes and refined flour, which can spike blood sugar levels. Healthier versions with baked puris and sprouted moong may be safer, but moderation is key.

Regularly eating traditional Sev Puri is not conducive to weight loss due to its high calorie and fat content. However, switching to a low-calorie, high-protein version with healthy substitutions can help satisfy cravings while aligning with weight loss goals.

For healthier Sev Puri, you can use baked whole wheat puris, cucumber slices, or crushed multigrain khakhras as the base. Instead of fried sev, use air-fried sev or skip it altogether.

Street vendor hygiene can be questionable, and the oil used for frying is often reused multiple times, increasing health risks. It's advisable to prepare Sev Puri at home to ensure food safety and quality of ingredients.

Traditional Sev Puri has minimal nutritional benefits, primarily containing empty calories, high fat, and sodium. However, the healthier modifications, like adding fresh onions and sprouts, can increase protein and vitamin content.

Traditional Sev Puri ingredients typically include deep-fried puris, mashed potatoes, finely chopped onions, tomatoes, chutneys (sweet and green), chaat masala, and a topping of deep-fried gram flour noodles, known as sev.

To make a healthier version at home, replace deep-fried puris with baked ones or cucumber slices, use boiled sprouts instead of potatoes, and use homemade chutneys low in sugar. You can also bake the sev in an air fryer or oven.