Aloo tikki vs paneer kathi roll: calories and protein compared
Short answer: for fat loss pick paneer kathi roll; for muscle gain paneer kathi roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo tikki | Paneer kathi roll |
|---|---|---|
| Serving | 2 tikki | 1 roll |
| Calories | 213 kcal | 467 kcal |
| Protein | 3 g | 17 g |
| Carbs | 25 g | 47 g |
| Fat | 10 g | 23 g |
| Protein per 100 kcal | 1.6 g | 3.6 g |
| Calories from fat | 44% | 45% |
What the numbers say
- Paneer kathi roll has 254 kcal more a serving than aloo tikki. One serving of paneer kathi roll has the calories of about 2.2 servings of aloo tikki.
- Paneer kathi roll has more protein: 17 g vs 3 g.
- For protein per calorie, paneer kathi roll wins with 3.6 g per 100 kcal.
- They suit different diets: aloo tikki is vegan and paneer kathi roll is vegetarian.
Which to pick
- Losing fat: Paneer kathi roll, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer kathi 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.