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A shallow bowl holds pale golden, airy soan papdi flakes and crumbly chunks mixed with small pieces of colorful fruit, with a few fine flakes scattered over the top.

Soan Papdi Salad Calories

Indian sweet soan papdi combined with fresh fruit/nuts

In season: Autumn · Winter

CALORIES · 100 G

390kcal

GI

60high

POTASSIUM · 100 G

160mg

FIBER · 100 G

2.5g

Quick answer

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.

Soan Papdi Salad Nutrition Facts

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%

Soan Papdi Salad nutrition facts table · 1 cup (medium) (120 g)

NutrientAmount% DV
Calories468 kcal
Total fat18 g23%
Saturated fat5.04 g25%
Trans fat0.12 g
Sodium72 mg3%
Total carbohydrate72 g26%
Fiber3 g11%
Protein6.6 g13%

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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How Many Calories in 1 Cup of Soan Papdi Salad?

ServingAmountCalories
1 cup (medium)120 g468 kcal
1 piece (medium)60 g234 kcal
1 cup (small)80 g312 kcal
1 piece (large)90 g351 kcal
100 g100 g390 kcal
1 serving (medium)100 g390 kcal
1 serving (large)150 g585 kcal
1 cup (large)180 g702 kcal

Calculated from 390 calories per 100 g.

Frequently Asked Questions About Soan Papdi Salad

What is Soan Papdi Salad?

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.

Is Soan Papdi Salad a traditional Indian dessert?

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.

How do you make Soan Papdi Salad?

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.

What fruit works best in Soan Papdi Salad?

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.

Can Soan Papdi Salad be made ahead of time?

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.

How do you stop Soan Papdi Salad from getting soggy?

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.

Can you serve Soan Papdi Salad chilled?

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.

How should you store leftover Soan Papdi Salad?

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.

What nuts can you use in Soan Papdi Salad?

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.

Does Soan Papdi Salad need a dressing?

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.

Soan Papdi Salad Vitamins & Minerals

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

Soan Papdi Salad Glycemic Index

GLYCEMIC INDEX

60
High
0 Low5570100

GLYCEMIC LOAD

43.2
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Soan Papdi Salad

To burn the 468 calories in 1 cup (medium) (120 g):

🚶

116min

Walking (5 km/h)

🏃

48min

Running (8 km/h)

🚴

64min

Cycling

🏊

55min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Soan Papdi Salad?

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.

How Nutritious Is Soan Papdi Salad?

Nutrient density

Low

18/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

22/ 100

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.

Is Soan Papdi Salad Processed?

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.

Does Soan Papdi Salad Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Soan Papdi Salad Good For?

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

Soan Papdi Salad Fat Profile

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.