Onion pakora vs peanut butter toast: calories and protein compared
Short answer: for fat loss pick peanut butter toast; for muscle gain onion pakora does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Onion pakora | Peanut butter toast |
|---|---|---|
| Serving | 1 plate · 6 pieces | 2 slices |
| Calories | 304 kcal | 219 kcal |
| Protein | 9 g | 9 g |
| Carbs | 28 g | 26 g |
| Fat | 17 g | 10 g |
| Protein per 100 kcal | 3.1 g | 3.9 g |
| Calories from fat | 52% | 39% |
What the numbers say
- Onion pakora has 85 kcal more a serving than peanut butter toast. One serving of onion pakora has the calories of about 1.4 servings of peanut butter toast.
- Protein is about the same (9 vs 9 g).
- For protein per calorie, peanut butter toast wins with 3.9 g per 100 kcal.
Which to pick
- Losing fat: Peanut butter toast, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Onion pakora, 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.