Idli vs veg sandwich: calories and protein compared
Short answer: for fat loss pick idli; for muscle gain idli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Veg sandwich |
|---|---|---|
| Serving | 2 idli | 1 sandwich |
| Calories | 184 kcal | 179 kcal |
| Protein | 6 g | 5 g |
| Carbs | 38 g | 27 g |
| Fat | 1 g | 6 g |
| Protein per 100 kcal | 3.4 g | 2.9 g |
| Calories from fat | 3% | 28% |
What the numbers say
- Calories are close: 184 vs 179 kcal a serving.
- Protein is about the same (6 vs 5 g).
- For protein per calorie, idli wins with 3.4 g per 100 kcal.
- They suit different diets: idli is vegan and veg sandwich is vegetarian.
Which to pick
- Losing fat: Idli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Idli, 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.