Misal pav vs pani puri: calories and protein compared
Short answer: for fat loss pick misal pav; for muscle gain misal pav does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Misal pav | Pani puri |
|---|---|---|
| Serving | 1 plate (2 pav) | 6 puri |
| Calories | 437 kcal | 202 kcal |
| Protein | 16 g | 5 g |
| Carbs | 57 g | 26 g |
| Fat | 15 g | 9 g |
| Protein per 100 kcal | 3.8 g | 2.2 g |
| Calories from fat | 30% | 39% |
What the numbers say
- Misal pav has 235 kcal more a serving than pani puri. One serving of misal pav has the calories of about 2.2 servings of pani puri.
- Misal pav has more protein: 16 g vs 5 g.
- For protein per calorie, misal pav wins with 3.8 g per 100 kcal.
Which to pick
- Losing fat: Misal pav, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Misal pav, 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.