Paneer paratha vs tandoori roti: calories and protein compared
Short answer: for fat loss pick tandoori roti; 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 | Tandoori roti |
|---|---|---|
| Serving | 1 paratha | 1 roti |
| Calories | 343 kcal | 149 kcal |
| Protein | 13 g | 5 g |
| Carbs | 33 g | 30 g |
| Fat | 17 g | 1 g |
| Protein per 100 kcal | 3.7 g | 3.3 g |
| Calories from fat | 46% | 5% |
What the numbers say
- Paneer paratha has 194 kcal more a serving than tandoori roti. One serving of paneer paratha has the calories of about 2.3 servings of tandoori roti.
- Paneer paratha has more protein: 13 g vs 5 g.
- For protein per calorie, paneer paratha wins with 3.7 g per 100 kcal.
- They suit different diets: paneer paratha is vegetarian and tandoori roti is vegan.
Which to pick
- Losing fat: Tandoori roti, because it is lighter and the protein difference is small.
- 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.