Plain paratha vs puri: calories and protein compared
Short answer: for fat loss pick puri; for muscle gain plain paratha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Plain paratha | Puri |
|---|---|---|
| Serving | 1 paratha | 1 puri |
| Calories | 212 kcal | 111 kcal |
| Protein | 5 g | 2 g |
| Carbs | 30 g | 13 g |
| Fat | 8 g | 5 g |
| Protein per 100 kcal | 2.3 g | 2 g |
| Calories from fat | 34% | 44% |
What the numbers say
- Plain paratha has 101 kcal more a serving than puri. One serving of plain paratha has the calories of about 1.9 servings of puri.
- Plain paratha has more protein: 5 g vs 2 g.
- For protein per calorie, plain paratha wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Puri, because it is lighter and the protein difference is small.
- Building muscle: Plain 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.