Paneer paratha vs rumali roti: calories and protein compared
Short answer: for fat loss pick paneer paratha; for muscle gain paneer paratha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer paratha | Rumali roti |
|---|---|---|
| Serving | 1 paratha | 1 roti |
| Calories | 343 kcal | 158 kcal |
| Protein | 13 g | 4 g |
| Carbs | 33 g | 30 g |
| Fat | 17 g | 2 g |
| Protein per 100 kcal | 3.7 g | 2.5 g |
| Calories from fat | 46% | 14% |
What the numbers say
- Paneer paratha has 185 kcal more a serving than rumali roti. One serving of paneer paratha has the calories of about 2.2 servings of rumali roti.
- Paneer paratha has more protein: 13 g vs 4 g.
- For protein per calorie, paneer paratha wins with 3.7 g per 100 kcal.
- They suit different diets: paneer paratha is vegetarian and rumali roti is vegan.
Which to pick
- Losing fat: Paneer paratha, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer paratha, 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.