Roti vs tandoori roti: calories and protein compared
Short answer: for fat loss pick roti; for muscle gain tandoori roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Roti | Tandoori roti |
|---|---|---|
| Serving | 1 medium | 1 roti |
| Calories | 99 kcal | 149 kcal |
| Protein | 3 g | 5 g |
| Carbs | 20 g | 30 g |
| Fat | 1 g | 1 g |
| Protein per 100 kcal | 3.3 g | 3.3 g |
| Calories from fat | 5% | 5% |
What the numbers say
- Tandoori roti has 50 kcal more a serving than roti. One serving of tandoori roti has the calories of about 1.5 servings of roti.
- Tandoori roti has more protein: 5 g vs 3 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: 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.