Bajra roti vs makki ki roti: calories and protein compared
Short answer: for fat loss pick bajra roti; for muscle gain makki ki roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bajra roti | Makki ki roti |
|---|---|---|
| Serving | 1 roti | 1 roti |
| Calories | 144 kcal | 220 kcal |
| Protein | 4 g | 5 g |
| Carbs | 27 g | 37 g |
| Fat | 2 g | 7 g |
| Protein per 100 kcal | 3.1 g | 2 g |
| Calories from fat | 13% | 29% |
What the numbers say
- Makki ki roti has 76 kcal more a serving than bajra roti. One serving of makki ki roti has the calories of about 1.5 servings of bajra roti.
- Protein is about the same (4 vs 5 g).
- For protein per calorie, bajra roti wins with 3.1 g per 100 kcal.
- They suit different diets: bajra roti is vegan and makki ki roti is vegetarian.
Which to pick
- Losing fat: Bajra roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Makki ki roti, 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.