Dahi vada vs veg spring roll: calories and protein compared
Short answer: for fat loss pick dahi vada; for muscle gain dahi vada does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dahi vada | Veg spring roll |
|---|---|---|
| Serving | 2 vada | 2 rolls |
| Calories | 254 kcal | 231 kcal |
| Protein | 10 g | 4 g |
| Carbs | 27 g | 27 g |
| Fat | 12 g | 12 g |
| Protein per 100 kcal | 4 g | 1.6 g |
| Calories from fat | 41% | 48% |
What the numbers say
- Dahi vada has 23 kcal more a serving than veg spring roll. One serving of dahi vada has the calories of about 1.1 servings of veg spring roll.
- Dahi vada has more protein: 10 g vs 4 g.
- For protein per calorie, dahi vada wins with 4 g per 100 kcal.
- They suit different diets: dahi vada is vegetarian and veg spring roll is vegan.
Which to pick
- Losing fat: Dahi vada, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dahi vada, 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.