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Indian sweet soan papdi combined with fresh fruit/nuts
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Soan Papdi Salad (120 g) has 468 calories. That works out to 390 calories per 100 g. It contains 72 g of carbs, 6.6 g of protein, 18 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 60 (high), so it raises blood sugar quickly.
Selected: 1 cup (medium) · 120 g
468
KCAL / 120G
Carbs
72g
· 26% DV
Protein
6.6g
· 13% DV
Fat
18g
· 23% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 6% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 468 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.12 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 72 g | 26% |
| Fiber | 3 g | 11% |
| Protein | 6.6 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 468 kcal |
| 1 piece (medium) | 60 g | 234 kcal |
| 1 cup (small) | 80 g | 312 kcal |
| 1 piece (large) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
| 1 serving (medium) | 100 g | 390 kcal |
| 1 serving (large) | 150 g | 585 kcal |
| 1 cup (large) | 180 g | 702 kcal |
Calculated from 390 calories per 100 g.
Soan Papdi Salad is a dessert-style fruit mixture combining pieces of Indian soan papdi with fresh fruit and nuts. The contrast between juicy fruit and the sweet, flaky confection gives it its distinctive texture.
Soan Papdi Salad is better described as a variation or fusion dessert than as a single, standard traditional Indian recipe. Soan papdi is a familiar Indian sweet, while the fruit-and-nut combination varies from one preparation to another.
To make Soan Papdi Salad, cut fresh fruit into bite-sized pieces and fold in crumbled soan papdi and chopped nuts just before serving. Adding the sweet at the end helps prevent fruit juices from making it soggy.
Apples, grapes, pomegranate seeds, mango, and bananas all work in Soan Papdi Salad. Firmer fruit tends to hold its shape better, while very juicy fruit can soften the soan papdi quickly.
You can wash and cut the fruit ahead, but assemble Soan Papdi Salad shortly before serving. Keep the fruit, soan papdi, and nuts separate until then so the sweet stays flaky and the nuts remain crunchy.
Add the soan papdi only when you are ready to serve Soan Papdi Salad. Drain excess liquid from cut fruit and avoid leaving the assembled dessert to sit, since fruit juices soften its flaky pieces.
Yes, Soan Papdi Salad can be served chilled. Chill the fruit first if you like, then add the soan papdi shortly before serving; chilling the assembled salad for too long can make its texture soft.
Store leftover Soan Papdi Salad in a covered container in the refrigerator and eat it as soon as possible. Fresh fruit releases moisture over time, so the soan papdi will lose its flaky texture as it sits.
Almonds, cashews, or pistachios are common choices for Soan Papdi Salad. Chop them roughly for a more even bite, or leave some pieces larger if you want extra crunch.
No, Soan Papdi Salad does not need a dressing. The fruit provides moisture and the soan papdi adds sweetness; a dressing can make the mixture overly wet and soften the confection sooner.
Vitamins
B2
0.11mg · 8% DV
B1
0.08mg · 7% DV
B6
0.1mg · 6% DV
Vitamin E
0.84mg · 6% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
84mg · 12% DV
Manganese
0.22mg · 10% DV
Calcium
78mg · 8% DV
Potassium ⭐
192mg · 6% DV
Sodium
72mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 468 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Soan Papdi Salad brings together soan papdi, a flaky, thread-like Indian sweet, with fresh fruit and nuts. It is best understood as a dessert-style combination rather than a traditional leafy salad. The sweet is delicate and crumbly, while juicy fruit adds freshness and nuts bring a contrasting crunch.
In India, soan papdi is commonly offered at celebrations and festivals; this fruit-topped version also works as a small dessert or a shareable treat. It is fairly energy-dense at 390 calories per 100 g, so a modest serving may be satisfying. For a fresher, lighter balance, use plenty of fruit and add the soan papdi just before serving so it stays crisp and flaky.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.04g
MONOUNSATURATED
6.12g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.