Aloo tikki vs egg roll: calories and protein compared
Short answer: for fat loss pick egg roll; for muscle gain egg roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo tikki | Egg roll |
|---|---|---|
| Serving | 2 tikki | 1 roll |
| Calories | 213 kcal | 380 kcal |
| Protein | 3 g | 13 g |
| Carbs | 25 g | 47 g |
| Fat | 10 g | 16 g |
| Protein per 100 kcal | 1.6 g | 3.3 g |
| Calories from fat | 44% | 37% |
What the numbers say
- Egg roll has 167 kcal more a serving than aloo tikki. One serving of egg roll has the calories of about 1.8 servings of aloo tikki.
- Egg roll has more protein: 13 g vs 3 g.
- For protein per calorie, egg roll wins with 3.3 g per 100 kcal.
- They suit different diets: aloo tikki is vegan and egg roll is eggetarian.
Which to pick
- Losing fat: Egg roll, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg roll, 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.