Pani puri vs pav bhaji: calories and protein compared
Short answer: for fat loss pick pani puri; for muscle gain pav bhaji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Pani puri | Pav bhaji |
|---|---|---|
| Serving | 6 puri | 1 plate (2 pav) |
| Calories | 202 kcal | 369 kcal |
| Protein | 5 g | 9 g |
| Carbs | 26 g | 49 g |
| Fat | 9 g | 14 g |
| Protein per 100 kcal | 2.2 g | 2.5 g |
| Calories from fat | 39% | 34% |
What the numbers say
- Pav bhaji has 167 kcal more a serving than pani puri. One serving of pav bhaji has the calories of about 1.8 servings of pani puri.
- Pav bhaji has more protein: 9 g vs 5 g.
- For protein per calorie, pav bhaji wins with 2.5 g per 100 kcal.
- They suit different diets: pani puri is vegan and pav bhaji is vegetarian.
Which to pick
- Losing fat: Pani puri, because it is lighter and the protein difference is small.
- Building muscle: Pav bhaji, 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.