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Best rotis and breads for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Paneer paratha comes first; puri comes last.

  1. Paneer paratha343 kcal · 13 g protein · 1 paratha · Yes, as part of a protein-rich meal
  2. Amritsari kulcha342 kcal · 8 g protein · 1 kulcha · Not for protein
  3. Garlic naan308 kcal · 7 g protein · 1 naan · Not for protein
  4. Butter naan287 kcal · 7 g protein · 1 naan · Not for protein
  5. Aloo paratha285 kcal · 7 g protein · 1 paratha · Not for protein
  6. Bhatura324 kcal · 6 g protein · 1 bhatura · Not for protein
  7. Lachha paratha255 kcal · 6 g protein · 1 paratha · Not for protein
  8. Plain paratha212 kcal · 5 g protein · 1 paratha · Not for protein
  9. Tandoori roti149 kcal · 5 g protein · 1 roti · Not for protein
  10. Rumali roti158 kcal · 4 g protein · 1 roti · Not for protein
  11. Roti with ghee126 kcal · 3 g protein · 1 medium · Not for protein
  12. Roti99 kcal · 3 g protein · 1 medium · Not for protein
  13. Puri111 kcal · 2 g protein · 1 puri · Not for protein

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Food numbers are estimated from IFCT 2017 (National Institute of Nutrition) values, rounded, and not yet reviewed by the PeakX nutrition team. Targets use the Mifflin-St Jeor equation, the same one the app uses. For guidance, not medical advice. Updated 2026-11-11.