Aloo tikki vs veg spring roll: calories and protein compared
Short answer: for fat loss pick aloo tikki; for muscle gain veg spring roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo tikki | Veg spring roll |
|---|---|---|
| Serving | 2 tikki | 2 rolls |
| Calories | 213 kcal | 231 kcal |
| Protein | 3 g | 4 g |
| Carbs | 25 g | 27 g |
| Fat | 10 g | 12 g |
| Protein per 100 kcal | 1.6 g | 1.6 g |
| Calories from fat | 44% | 48% |
What the numbers say
- Veg spring roll has 18 kcal more a serving than aloo tikki. One serving of veg spring roll has the calories of about 1.1 servings of aloo tikki.
- Protein is about the same (3 vs 4 g).
- For protein per calorie, veg spring roll wins with 1.6 g per 100 kcal.
Which to pick
- Losing fat: Aloo tikki, because it is lighter and the protein difference is small.
- Building muscle: Veg spring roll, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.