Aloo tikki vs pani puri: calories and protein compared
Short answer: for fat loss pick pani puri; for muscle gain aloo tikki does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo tikki | Pani puri |
|---|---|---|
| Serving | 2 tikki | 6 puri |
| Calories | 213 kcal | 202 kcal |
| Protein | 3 g | 5 g |
| Carbs | 25 g | 26 g |
| Fat | 10 g | 9 g |
| Protein per 100 kcal | 1.6 g | 2.2 g |
| Calories from fat | 44% | 39% |
What the numbers say
- Calories are close: 213 vs 202 kcal a serving.
- Pani puri has more protein: 5 g vs 3 g.
- For protein per calorie, pani puri wins with 2.2 g per 100 kcal.
Which to pick
- Losing fat: Pani puri, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Aloo tikki, 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.