Plain paratha vs tandoori roti: calories and protein compared
Short answer: for fat loss pick tandoori roti; 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 | Tandoori roti |
|---|---|---|
| Serving | 1 paratha | 1 roti |
| Calories | 212 kcal | 149 kcal |
| Protein | 5 g | 5 g |
| Carbs | 30 g | 30 g |
| Fat | 8 g | 1 g |
| Protein per 100 kcal | 2.3 g | 3.3 g |
| Calories from fat | 34% | 5% |
What the numbers say
- Plain paratha has 63 kcal more a serving than tandoori roti. One serving of plain paratha has the calories of about 1.4 servings of tandoori roti.
- Protein is about the same (5 vs 5 g).
- For protein per calorie, tandoori roti wins with 3.3 g per 100 kcal.
Which to pick
- Losing fat: Tandoori roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.