Aloo tikki vs dabeli: calories and protein compared
Short answer: for fat loss pick dabeli; for muscle gain dabeli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo tikki | Dabeli |
|---|---|---|
| Serving | 2 tikki | 1 dabeli |
| Calories | 213 kcal | 265 kcal |
| Protein | 3 g | 7 g |
| Carbs | 25 g | 32 g |
| Fat | 10 g | 12 g |
| Protein per 100 kcal | 1.6 g | 2.8 g |
| Calories from fat | 44% | 41% |
What the numbers say
- Dabeli has 52 kcal more a serving than aloo tikki. One serving of dabeli has the calories of about 1.2 servings of aloo tikki.
- Dabeli has more protein: 7 g vs 3 g.
- For protein per calorie, dabeli wins with 2.8 g per 100 kcal.
Which to pick
- Losing fat: Dabeli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dabeli, 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.