Bread pakora vs egg roll: calories and protein compared
Short answer: for fat loss pick bread pakora; for muscle gain egg roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bread pakora | Egg roll |
|---|---|---|
| Serving | 1 piece | 1 roll |
| Calories | 294 kcal | 380 kcal |
| Protein | 9 g | 13 g |
| Carbs | 36 g | 47 g |
| Fat | 12 g | 16 g |
| Protein per 100 kcal | 2.9 g | 3.3 g |
| Calories from fat | 38% | 37% |
What the numbers say
- Egg roll has 86 kcal more a serving than bread pakora. One serving of egg roll has the calories of about 1.3 servings of bread pakora.
- Egg roll has more protein: 13 g vs 9 g.
- For protein per calorie, egg roll wins with 3.3 g per 100 kcal.
- They suit different diets: bread pakora is vegan and egg roll is eggetarian.
Which to pick
- Losing fat: Bread pakora, because it is lighter and the protein difference is small.
- Building muscle: Egg 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.