Street Food and Calories: The Smart Eater's Guide

Street food is more than just a culinary delight; it's a cultural experience that takes us on a flavourful journey through the bustling streets of our cities. From the aromatic spices of a sizzling dosa to the tangy sweetness of a pani puri, street food has captured both our hearts and taste buds.

According to the national policy for urban street food vendors in India, the total number of street vendors is estimated at around 10 million. But with this delicious indulgence comes a concern for our health. Healthy food should have good nutrients and also be safe to eat, meaning it should not contain harmful substances that could weaken health and cause foodborne diseases.

While street food offers a delicious and affordable culinary experience, it's essential to consume it in moderation. Excessive intake of fried and oily foods can lead to a host of health problems, including heart disease, obesity, and diabetes. The high sodium content in many street food items can elevate blood pressure, further straining the cardiovascular system.

In 2023, a study found that both boys and girls prefer street food because of its taste, social appeal, affordability, convenience, and the variety of menu options it offers. Most merchants used vanaspati ghee along with frying oil, resulting in high-fat content. While this was considered a great energy source, there were significant health concerns associated with it.

A flavorful affair: A nutritional profile of street food
Anchor Text: Calorie Count

Street food is a treasure trove of diverse flavours and textures. Here are some of the most popular street food items and their approximate calorie counts:

• Chole bhature:
  It’s a combination of chana masala (spicy white chickpeas) and fried bread made from soft wheat (maida). It is accompanied by onion, pickle and green chutney, packing around 500-600 calories per serving.

• Vada pav:
  The origins of the Bombay Vada Pav are deeply connected to Mumbai's lively street food scene. This beloved and affordable snack, which started from modest roots, has evolved into a famous fast food item enjoyed by countless people, not just in Mumbai but across India. This traditional Maharashtrian dish features a crispy, deep-fried potato patty placed between soft buns, making it a favoured choice that’s relatively low in calories, with an estimated 200-300 calories per serving.

• Pani puri:
  Also called puchaka/gol gappa, these tiny, crispy puris filled with tangy water and flavoured with spices are a delightful snack, but they can add up quickly. A plate of six pani puris can contain around 150-200 calories.

• Poha:
  This is lightly fried, flattened rice prepared with onions, potatoes, peas, curry leaves, mustard seeds, and cumin seeds, garnished with sev, onions, and tomatoes, containing approximately 150-200 calories per serving.

• Medu vada:
  These savoury lentil doughnuts are a popular South Indian breakfast item. A single medu vada can contain around 150-200 calories.
  
  
• Sandwich:
  While sandwiches can be a healthy option, the calorie count depends on the fillings. A typical vegetable sandwich can have around 200-300 calories.
  
  
• Pav bhaji:
  This iconic Mumbai street dish consists of a buttery, spiced vegetable mash served with soft buns. While delicious, the butter and oil can make it calorie-dense, with a serving containing approximately 350-400 calories.
  
  
• Bhel puri:
  A tangy and crunchy snack made with puffed rice, sev, vegetables, and tangy tamarind chutney, Bhel puri is light yet packed with hidden calories. A typical serving can contain around 200-250 calories, depending on the amount of chutney and sev used.
  
  
• Momos:
  These steamed or fried dumplings, filled with vegetables or meat, are a popular street treat. While steamed momos are lighter at around 40-50 calories per piece, fried versions can contain up to 80-100 calories each, so it’s easy to overindulge.

Watch out for hidden calories in street food

Street food is undeniably tempting, but it often comes with hidden calories that can catch you off guard. Beverages, sugary syrups, and toppings like butter, cheese, or mayonnaise can turn a seemingly light snack into a calorie-heavy indulgence. Even small additions, like extra sauces or fried accompaniments, add up quickly. Savvy choices, such as skipping sugary drinks or asking for less topping, can help you enjoy the flavours you love without overloading on calories. Being mindful doesn’t mean missing out; it means enjoying street food smarter.

Tips for healthier street food choices

Street food is often tempting, but it’s smart to make some mindful choices if you want to keep things healthy. One easy tip is to go for grilled or roasted options instead of deep-fried ones. Think about choosing grilled kebabs, tikkas, or even sandwiches — they pack in the flavour without all the extra grease. Enjoying the street food scene can still be tasty and nutritious!

Be mindful of portion sizes. Instead of indulging in large portions, opt for smaller servings or share with a friend. While spices add flavour, excessive use of oil and spices can increase the calorie and sodium content of your food.

Choose whole-grain options like whole-wheat rotis, parathas, and buns over refined flour varieties. Balance your meal with fresh fruits and vegetables. Look for options like fruit chaat or vegetable salads to add a healthy dose of nutrients.

Drink plenty of water to stay hydrated, especially when consuming spicy food. Opt for street food vendors with good hygiene practices and clean surroundings. Pay attention to your body's signals. If you feel discomfort or indigestion after eating street food, reduce your intake or avoid it altogether.

Bon appétit

Street food is a delightful culinary experience, but it's essential to enjoy it responsibly. By making informed choices and practising moderation, you can savour the flavours without compromising your health. Prioritise grilled over fried options, control portion sizes, and opt for whole-grain choices. Remember, a balanced diet and active lifestyle are key to maintaining overall well-being.

Frequently Asked Questions

1. What are the healthiest Mumbai street food options?

Bhel puri, sukha bhel, vegetable dosa, and chana chaat are healthier options due to their lighter ingredients and lower calorie content. Chana chaat consists of boiled black chickpeas mixed with onions, tomatoes, spices, lemon, and chaat masala.

2. How can I enjoy Mumbai street food without consuming too many calories?

To enjoy Mumbai street food without overindulging, choose grilled over fried options, control portion sizes, and balance your meal with fresh fruits or salads.

3. Which street food is high in calories?

Pav bhaji, chole bhature, and vada pav are high-calorie due to deep-frying and rich, creamy sauces.

4. Which street food has the fewest calories?

Pani puri and bhel puri are generally lower-calorie options due to their light and refreshing ingredients.

5. How many calories are there in one vada pav?

A single vada pav typically contains around 200-300 calories.

6. How many calories are there in a plate of pav bhaji?

A plate of pav bhaji can contain around 500-600 calories.