From Chole Bhature to Gujarati Khaman: A Nutritionist’s No‑Judgement Guide to Indian Snacks
India runs on snacks. From idlis, dosas and vadas sizzling in the south… to vada pav in Mumbai, momos and chole bhature in Delhi, and khaman–dhokla in Gujarat. We literally snack our way through the day.
Morning, evening, office break, train journey, movie night there is always something to munch on.
But have you ever paused between two bites and wondered: “Yeh jo main kha raha hoon… is it actually helping my body, or just my taste buds?”
We consulted a nutritionist, she’s not here to judge your plate (trust me, even doctors and nutritionists love good chole bhature as much as you do). She’s here like that one friend who tells you the truth gently:
Let’s figure out which snacks can be your everyday partners… and which ones should stay in the treat zone.
Because good food shouldn’t only taste good. It should also make you feel light, energetic and comfortable in your own body.
1. Idli: The Gut‑Friendly Classic
If there was a class topper in Indian snacks, idli would be it.
Soft, steamed and simple idli is one of the cleanest options you can choose.
Why it’s healthy:
- Steamed, not fried so no extra oil load
- Made from fermented rice and lentils, which support gut health
- Naturally light, low in calories and easy to digest
You can happily eat 2–4 idlis without feeling heavy or sleepy afterwards.
Best time to eat: Breakfast or pre‑workout
Smart pairing: Have it with sambar (for protein + fibre) and coconut chutney (for healthy fats) together, it becomes a complete, balanced mini‑meal.
Verdict: 9/10 – Simple, clean, nourishing. An everyday hero you don’t need to feel guilty about.
2. Dhokla or Khaman: Protein‑Rich and Probiotic
A proud Gujarati favourite and it genuinely deserves its spot near the top.
Fluffy, tangy and light, dhokla/khaman is more than just a tasty farsan.
Why it’s healthy:
- Made from fermented gram flour (besan), which gives a natural protein boost
- Steamed, so most nutrients are retained
- Tempered with mustard seeds and curry leaves, which support digestion
The fermentation process makes it easier on the gut and adds beneficial bacteria.
Tip: Go for plain or mildly sweetened versions. Overly sugary or fried variations can quickly downgrade its health score.
Verdict: 8.5/10 – Light, protein‑filled, and gut‑friendly. A great option for breakfast or evening snack.
3. Poha: The Comfort Snack That Can Be Balanced
Poha is that homely, comforting snack we often underestimate.
With a few small tweaks, it can easily turn into a wholesome, balanced meal.
Why it’s healthy (when made well):
- Flattened rice is light on the stomach and easy to digest
- Peanuts add healthy fats and a bit of protein
- Onions, peas, carrots or other veggies bring in fibre and micronutrients
- Can be cooked with very little oil
Tip to upgrade your poha:
- Add a generous squeeze of lemon, it helps with iron absorption
- Don’t shy away from veggies; treat it like a light pulao
Verdict: 8/10 – Comforting, customizable, and surprisingly nutritious. Perfect for a mid‑week breakfast or early evening snack.
4. Upma: A Steady Energy Source
Upma is like that quiet friend not flashy, but always there when you need steady support.
When made right, it keeps you full, calm and energised for hours.
Why it’s healthy:
- Made from semolina (sooji), which provides slow‑digesting carbohydrates
- Vegetables increase fibre, vitamins and minerals
- Can be cooked with moderate oil and still taste great
You don’t get the sudden sugar spike and crash that you might get from biscuits or namkeen.
Smart upgrade: Swap regular semolina with millets (like rava made from jowar, bajra or ragi) for:
- Higher protein
- More minerals
- Better blood sugar control
Verdict: 7.5/10 – Simple, filling, and very dependable. Great as a breakfast or light dinner option.
5. Makhana: The Modern High‑Protein Crunch
Makhana has gone from temple prasad to trendy super snack and honestly, it deserves the hype.
Why it’s healthy:
- Naturally low in calories
- Provides some protein
- Contains antioxidants that support overall health
- Gluten‑free and easy to digest
It’s a fantastic replacement for chips, namkeen and other deep‑fried snacks.
Best way to eat: Dry roast it in a pan with a teaspoon of ghee and light seasoning (salt, pepper, herbs or a sprinkle of masala).
Verdict: 7.5/10 – Crunchy, clean and guilt‑free. Perfect for mid‑day or late‑night snacking.
6. Chaat (Bhel or Pani Puri): Delicious but Tricky
Now comes the heartbreaker.
We all love chaat bhel, sev puri, pani puri, dahi puri… it’s like a festival on your tongue. But nutritionally, it’s a bit of a troublemaker.
Why it’s risky:
- Puris are usually deep‑fried
- Sweet chutneys add a lot of hidden sugar
- Pani puri water may not always be hygienic
- Very low in protein, so hunger returns quickly
You feel satisfied in the moment, but it doesn’t really “support” your body.
Smart swap:
- Try baked puris instead of fried ones
- Make a sprouts‑based chaat at home with boiled chana, rajma or moong
- Go light on sev and meetha chutney
Verdict: 5/10 – Incredible for taste, average for health. Enjoy it occasionally, not as a regular evening meal.
7. Chole Bhature: A Beloved Indulgence
Let’s be honest: chole bhature is emotion.
That fluffy bhatura, spicy chole, sliced onions, nimbu on the side… it’s north Indian comfort on a plate.
Nutritionally though, it lives in the indulgence zone.
Why it ranks low:
- Bhature is deep‑fried and made from refined flour (maida)
- High in saturated and trans fats
- Heavy on the stomach and can cause bloating or sluggishness
- While chole does provide protein and fibre, it can’t fully balance the deep‑fried bhatura
How to balance the craving:
- Pair chole with whole wheat kulcha, phulka, or brown rice instead
- Keep bhature for rare, special outings not Sunday‑after‑Sunday routines
Verdict: 4/10 – A treat, not a regular snack. Love it, enjoy it, but don’t build your diet around it.
8. Samosa, Kachori and Pakoras: The Comfort Trio
Rain outside? Chai on the stove? Samosa, kachori and pakoras feel almost compulsory.
Tasty? Absolutely. Healthy? Not really.
Why they’re risky:
- Deep‑fried in oil, often reused multiple times
- High in refined carbs and unhealthy fats
- Very low in fibre and protein
- Easy to overeat (no one stops at one pakora!)
Smart swap:
- Try air‑frying or baking them at home
- Use chickpea flour (besan) coating instead of refined flour
- Pair with curd and salad to add some protein and fibre
- Verdict: 3/10 – Festival‑only or rare‑craving snacks. Great for your mood sometimes, not great for your everyday health.
Ranking Overview (At a Glance)
- Idli – 9/10
- Dhokla or Khaman – 8.5/10
- Poha – 8/10
- Upma – 7.5/10
- Makhana – 7.5/10
- Chaat – 5/10
- Chole Bhature – 4/10
- Samosa, Kachori, Pakora – 3/10
What This Ranking Really Means (Read This If You Love Food)
Healthy eating does not mean:
-
Giving up chole bhature forever
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Never touching a samosa again
-
Saying no to pani puri with friends
That’s not realistic. And it’s definitely not joyful.
What it does mean is:
- Making idli, dhokla, poha, upma and makhana your regulars
- Keeping chole bhature, heavy chaat and deep‑fried snacks in the occasional treat category
- Building most of your choices around foods that:
-
- Offer clean, steady energy
- Provide some protein
- Keep you full for longer
- Don’t rely on deep‑frying or excess sugar
These small shifts, choosing idli over kachori, makhana over chips, sprouts chaat over sev puri may not feel dramatic at the moment.
But over weeks and months, they quietly improve your:
- Energy levels
- Digestion
- Skin and hair health
- Fitness and weight management
- Overall mood and confidence
So the next time you’re hungry and reaching for a snack, just ask yourself:
“Will this snack give me energy… or will it steal it?”
Make the choice that your future self will thank you for one snack at a time.
