Dahi vada vs paneer kathi roll: calories and protein compared
Short answer: for fat loss pick dahi vada; for muscle gain paneer kathi roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dahi vada | Paneer kathi roll |
|---|---|---|
| Serving | 2 vada | 1 roll |
| Calories | 254 kcal | 467 kcal |
| Protein | 10 g | 17 g |
| Carbs | 27 g | 47 g |
| Fat | 12 g | 23 g |
| Protein per 100 kcal | 4 g | 3.6 g |
| Calories from fat | 41% | 45% |
What the numbers say
- Paneer kathi roll has 213 kcal more a serving than dahi vada. One serving of paneer kathi roll has the calories of about 1.8 servings of dahi vada.
- Paneer kathi roll has more protein: 17 g vs 10 g.
- For protein per calorie, dahi vada wins with 4 g per 100 kcal.
Which to pick
- Losing fat: Dahi vada, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer kathi 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.