Roti vs rumali roti: calories and protein compared
Short answer: for fat loss pick roti; for muscle gain rumali roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Roti | Rumali roti |
|---|---|---|
| Serving | 1 medium | 1 roti |
| Calories | 99 kcal | 158 kcal |
| Protein | 3 g | 4 g |
| Carbs | 20 g | 30 g |
| Fat | 1 g | 2 g |
| Protein per 100 kcal | 3.3 g | 2.5 g |
| Calories from fat | 5% | 14% |
What the numbers say
- Rumali roti has 59 kcal more a serving than roti. One serving of rumali roti has the calories of about 1.6 servings of roti.
- Protein is about the same (3 vs 4 g).
- For protein per calorie, roti wins with 3.3 g per 100 kcal.
Which to pick
- Losing fat: Roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rumali 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.