Pani puri vs veg spring roll: calories and protein compared
Short answer: for fat loss pick pani puri; for muscle gain veg spring roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Pani puri | Veg spring roll |
|---|---|---|
| Serving | 6 puri | 2 rolls |
| Calories | 202 kcal | 231 kcal |
| Protein | 5 g | 4 g |
| Carbs | 26 g | 27 g |
| Fat | 9 g | 12 g |
| Protein per 100 kcal | 2.2 g | 1.6 g |
| Calories from fat | 39% | 48% |
What the numbers say
- Veg spring roll has 29 kcal more a serving than pani puri. One serving of veg spring roll has the calories of about 1.1 servings of pani puri.
- Protein is about the same (5 vs 4 g).
- For protein per calorie, pani puri wins with 2.2 g per 100 kcal.
Which to pick
- Losing fat: Pani puri, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Veg spring roll, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.