Rumali roti vs tandoori roti: calories and protein compared
Short answer: for fat loss pick tandoori roti; for muscle gain rumali roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Rumali roti | Tandoori roti |
|---|---|---|
| Serving | 1 roti | 1 roti |
| Calories | 158 kcal | 149 kcal |
| Protein | 4 g | 5 g |
| Carbs | 30 g | 30 g |
| Fat | 2 g | 1 g |
| Protein per 100 kcal | 2.5 g | 3.3 g |
| Calories from fat | 14% | 5% |
What the numbers say
- Calories are close: 158 vs 149 kcal a serving.
- Protein is about the same (4 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: Rumali roti, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.