Roti with ghee 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 | Roti with ghee | Tandoori roti |
|---|---|---|
| Serving | 1 medium | 1 roti |
| Calories | 126 kcal | 149 kcal |
| Protein | 3 g | 5 g |
| Carbs | 20 g | 30 g |
| Fat | 4 g | 1 g |
| Protein per 100 kcal | 2.6 g | 3.3 g |
| Calories from fat | 26% | 5% |
What the numbers say
- Tandoori roti has 23 kcal more a serving than roti with ghee. One serving of tandoori roti has the calories of about 1.2 servings of roti with ghee.
- Tandoori roti has more protein: 5 g vs 3 g.
- For protein per calorie, tandoori roti wins with 3.3 g per 100 kcal.
- They suit different diets: roti with ghee is vegetarian and tandoori roti is vegan.
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.