Dabeli vs pani puri: calories and protein compared
Short answer: for fat loss pick dabeli; for muscle gain dabeli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dabeli | Pani puri |
|---|---|---|
| Serving | 1 dabeli | 6 puri |
| Calories | 265 kcal | 202 kcal |
| Protein | 7 g | 5 g |
| Carbs | 32 g | 26 g |
| Fat | 12 g | 9 g |
| Protein per 100 kcal | 2.8 g | 2.2 g |
| Calories from fat | 41% | 39% |
What the numbers say
- Dabeli has 63 kcal more a serving than pani puri. One serving of dabeli has the calories of about 1.3 servings of pani puri.
- Dabeli has more protein: 7 g vs 5 g.
- For protein per calorie, dabeli wins with 2.8 g per 100 kcal.
Which to pick
- Losing fat: Dabeli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dabeli, 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.