Puri vs tandoori roti: calories and protein compared
Short answer: for fat loss pick tandoori roti; for muscle gain tandoori roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Puri | Tandoori roti |
|---|---|---|
| Serving | 1 puri | 1 roti |
| Calories | 111 kcal | 149 kcal |
| Protein | 2 g | 5 g |
| Carbs | 13 g | 30 g |
| Fat | 5 g | 1 g |
| Protein per 100 kcal | 2 g | 3.3 g |
| Calories from fat | 44% | 5% |
What the numbers say
- Tandoori roti has 38 kcal more a serving than puri. One serving of tandoori roti has the calories of about 1.3 servings of puri.
- Tandoori roti has more protein: 5 g vs 2 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: Tandoori roti, 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.