Is Pav Bhaji Good For Weight Loss: Street Food That You Can Eat

Snehil Sharma

Snehil Sharma
Jul 2023

2 min read
is pav bhaji good for weight loss

Table of content

There is no Indian home that doesn’t have its own spice mix. Correct? From subzis to curries, each Indian dish requires a specific mix of spices and herbs. That is called “masalas” in India. One such masala mix is pav bhaji masala. Pav bhaji is a dish that originated in Mumbai. But is pav bhaji good for weight loss?

Yes, it is. Pav bhaji is a great part of a healthy weight loss diet. But it is essential to be mindful of portion sizes to ensure you are eating adequately and not overeating.

Did you know a large pav bhaji plate serving can have up to 600–900 calories? Thus this is a significant portion of your daily calories.

However, only eating one dish could make it difficult for you to reach your fitness goals. But controlling the portion of pav bhaji and combining it with other healthy food items such as green vegetables, pulses, legumes, etc. can be effective.

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Pav Bhaji For Weight Loss: Nutritional Value

A 100-gram of pav bhaji masala contains the following nutrients:


Measure (Daily Measure)




12.6 gm


25.9 gm

Total carbohydrates

43 gm


8.9 gm

Trans fat

0 gm

Saturated fat

3.75 gm

Monosaturated fat

2.8 gm

Unsaturated fat

22 gm


4.3 gm


3.20 gm


435 gm


0 gm


0 gm

Vitamin A

450 mcg

Vitamin C

1.25 gm

Health Benefits Of Pav Bhaji For Weight Loss

Pav bhaji is a popular Indian street food dish that consists of a spicy vegetable curry (bhaji) served with buttered bread rolls (pav). While pav bhaji is known for its delicious taste and indulgent nature, it may not seem like the go-to choice for weight loss. However, when prepared with certain modifications and consumed in moderation, pav bhaji can offer several health benefits that support weight loss efforts. So, here are 15 points explaining the health benefits of pav bhaji for weight loss:

1. High In Fiber

Pav bhaji is primarily made with a variety of vegetables, such as potatoes, cauliflower, peas, bell peppers, and tomatoes. Thus, these vegetables are rich in dietary fiber. It can be included in a high fiber diet and aids digestion, promotes feelings of fullness, and helps control appetite.

2. Low In Calories

While pav bhaji may include some butter or oil, the calorie content can be controlled by using minimal amounts. The vegetable-based nature of pav bhaji keeps the calorie count relatively low compared to other fast-food options, making it a suitable choice for weight loss.

3. Rich In Vitamins And Minerals

The wide range of vegetables used in pav bhaji provides a significant number of essential vitamins and minerals, including vitamin C, vitamin A, vitamin K, folate, potassium, and magnesium. These nutrients support overall health and contribute to weight loss by boosting metabolism and improving energy levels.

4. Antioxidant-Rich

Many of the vegetables in pav bhaji, such as tomatoes and bell peppers, are packed with antioxidants. Food rich in antioxidants helps combat oxidative stress, reduces inflammation, and supports overall cellular health, which can aid in weight loss by promoting optimal bodily function.

5. Nutrient-Dense

Pav bhaji is a nutrient-dense dish, meaning it provides a good amount of nutrients relative to its calorie content. This quality ensures that you get a variety of essential nutrients while keeping your overall calorie intake in check.

6. Source Of Complex Carbohydrates

The pav (bread rolls) in pav bhaji contributes to the carbohydrate content. While simple carbohydrates should be consumed in moderation, the complex carbohydrates in whole wheat pav can provide sustained energy and prevent cravings, supporting weight loss efforts.

7. Good Source Of Protein

Although the protein content of pav bhaji may be moderate, it can be enhanced by incorporating protein-rich ingredients such as lentils or legumes. Also, protein promotes satiety, helps maintain lean muscle mass, and aids in weight loss by increasing metabolism.

8. Low In Unhealthy Fats

By preparing pav bhaji with minimal oil or butter, you can keep the dish low in unhealthy fats. It’s important to note that some fats are necessary for the absorption of certain vitamins and overall health, but they should be consumed in moderation when trying to lose weight.

9. Provides Essential Amino Acids

When lentils or legumes are added to pav bhaji, they not only boost the protein content but also contribute essential amino acids to the dish. Moreover, amino acids are the building blocks of protein and play a crucial role in numerous bodily functions, including weight management.

10. Reduce The Risk Of Chronic Diseases

The combination of vegetables, herbs, and spices in pav bhaji offers potential health benefits beyond weight loss. The antioxidants, fiber, and phytochemicals present in these ingredients can help reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer.

11. Supports Gut Health

The high fiber content in pav bhaji supports a healthy gut by promoting regular bowel movements and feeding beneficial gut bacteria. Also, a healthy gut contributes to optimal digestion, nutrient absorption, and a stronger immune system, all of which are essential for a diet plan for weight loss.

12. Control Blood Sugar Levels

The fiber, low glycemic index, and vegetable-based nature of pav bhaji can help regulate blood sugar levels. By avoiding refined carbohydrates and excessive sugar, pav bhaji can be a healthier choice compared to many other fast food options, especially for individuals with diabetes or those aiming to lose weight.

13. Enhances Satiety

The combination of vegetables, protein, fiber, and complex carbohydrates in pav bhaji can keep you feeling full and satisfied for a longer duration. Thus, this reduces the likelihood of unhealthy snacking or overeating, supporting weight loss goals.

14. Can Be Customized To Suit Dietary Preferences

Pav bhaji is a versatile dish that can be customized according to dietary preferences. For example, it can be made vegan by omitting butter or replacing it with plant-based alternatives. So, such modifications make it suitable for various diets, including vegetarian, vegan, and gluten-free diets.

15. Encourages Mindful Eating

Enjoying pav bhaji mindfully, and savoring the flavors and textures, can promote a healthier relationship with food. By paying attention to your body’s hunger and fullness cues, you’re more likely to make conscious choices that align with your weight loss goals.

Is Pav Bhaji Good For Health?

Pav bhaji, a popular Indian street food, can be a delicious and satisfying meal. While it may not be considered a healthy food, there are some reasons why pav bhaji can be a good choice for certain aspects of your health. Here are five points explaining why pav bhaji can be beneficial for your overall health:

1. Nutrient-Dense Vegetables

Pav bhaji is primarily made from a variety of vegetables such as potatoes, cauliflower, peas, bell peppers, and tomatoes. These vegetables are rich in essential vitamins, minerals, and dietary fiber. They provide important nutrients like vitamin C, vitamin A, potassium, and folate. Including a wide range of vegetables in your diet promotes overall health and helps maintain a strong immune system.

2. Antioxidant Content

Pav bhaji contains several vegetables that are rich in antioxidants, such as tomatoes and bell peppers. Antioxidants help protect your body from oxidative stress caused by free radicals, which can lead to chronic diseases and premature aging. Including antioxidant-rich foods in your diet helps promote cell health and supports a healthy immune system.

3. Fiber For Digestion

Pav bhaji, especially when prepared with whole wheat pav (bread rolls), contains dietary fiber. Fiber is essential for healthy digestion as it adds bulk to your stool, promotes regular bowel movements, and helps prevent constipation. A diet high in fiber can also aid in weight management, control blood sugar levels, and lower cholesterol.

4. Variety Of Flavors And Spices

The flavors and spices used in pav bhajis, such as garlic, ginger, turmeric, and coriander, not only enhance the taste but also offer potential health benefits. However, these spices also play an important role in traditional medicine for their anti-inflammatory and digestive properties. Additionally, some spices in pav bhaji, like turmeric, are rich in curcumin, a compound known for its antioxidant and anti inflammatory foods effects.

5. Source Of Carbohydrates And Energy

While pav bhaji contains carbohydrates in the form of bread rolls (pav), this can provide a source of energy to fuel your daily activities. Carbohydrates are the body’s preferred source of fuel, and when consumed in moderation as part of a balanced diet, they can be a valuable energy source. Opting for whole wheat pav can provide complex carbohydrates, which are digested more slowly. It provides sustained energy and prevents sudden spikes in blood sugar levels.

The Bottom Line On “Is Pav Bhaji Good For Weight Loss.”

While pav bhaji does have its benefits, it’s essential to keep in mind a few considerations. The way pav bhaji is prepared and consumed can greatly impact its overall healthiness. Opting for homemade pav bhaji using minimal oil and butter, including a variety of vegetables, and moderating portion sizes can make it a healthier choice. Additionally, it’s important to maintain a balanced diet by including other nutrient-dense foods and engaging in regular physical activity to support overall health and well-being.

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Frequently Asked Questions

Is Pav Bhaji Healthy?

No, pav bhaji is not healthy. But you can make modifications to the recipe and can prepare a healthy version. You can add whole grain pav, use butter, potatoes, cauliflower, green peas, carrots, onions, capsicum, and tomatoes.

Is Consuming Healthy Pav Bhaji For Weight Loss Effective?

Yes, the best pav bhaji recipe for weight loss can be healthy for India’s weight loss diet if you use less butter and whole grain bread then we can make it healthy and consume it as a weight loss diet. It is also the best cheat meal option.

Why Is Pav Bhaji Healthy?

Many vegetables like peas, carrots, cauliflower, and capsicum add vitamins and minerals to the pav bhaji while also making it high in fiber. Sprouted moong is a good source of protein, and the potatoes with a little bit of oil and butter complete the meal by adding carbs and fat.

Does Pav Bhaji Good In Weight Loss?

However, if you are on a weight loss diet, you might want to steer clear of these, even if it is your cheat day. The reason behind this is the calories in pav bhaji are too much because of the butter that makes it delicious. But you can make modifications in its preparation and can add vegetables to make it fiber rich.

Which Fruits Is Best For Weight Loss?

Muskmelon for weight loss is the best fruit to shed kilos. It is important to include it in the daily diet to assist in weight loss as it is low in calories and high in fiber.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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