Paneer sandwich vs upma: calories and protein compared
Short answer: for fat loss pick paneer sandwich; for muscle gain paneer sandwich does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer sandwich | Upma |
|---|---|---|
| Serving | 1 sandwich | 1 plate |
| Calories | 274 kcal | 248 kcal |
| Protein | 12 g | 6 g |
| Carbs | 25 g | 41 g |
| Fat | 14 g | 7 g |
| Protein per 100 kcal | 4.3 g | 2.3 g |
| Calories from fat | 46% | 24% |
What the numbers say
- Paneer sandwich has 26 kcal more a serving than upma. One serving of paneer sandwich has the calories of about 1.1 servings of upma.
- Paneer sandwich has more protein: 12 g vs 6 g.
- For protein per calorie, paneer sandwich wins with 4.3 g per 100 kcal.
- They suit different diets: paneer sandwich is vegetarian and upma is vegan.
Which to pick
- Losing fat: Paneer sandwich, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer sandwich, 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.