Aloo tikki vs pav bhaji: calories and protein compared
Short answer: for fat loss pick pav bhaji; for muscle gain pav bhaji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo tikki | Pav bhaji |
|---|---|---|
| Serving | 2 tikki | 1 plate (2 pav) |
| Calories | 213 kcal | 369 kcal |
| Protein | 3 g | 9 g |
| Carbs | 25 g | 49 g |
| Fat | 10 g | 14 g |
| Protein per 100 kcal | 1.6 g | 2.5 g |
| Calories from fat | 44% | 34% |
What the numbers say
- Pav bhaji has 156 kcal more a serving than aloo tikki. One serving of pav bhaji has the calories of about 1.7 servings of aloo tikki.
- Pav bhaji has more protein: 9 g vs 3 g.
- For protein per calorie, pav bhaji wins with 2.5 g per 100 kcal.
- They suit different diets: aloo tikki is vegan and pav bhaji is vegetarian.
Which to pick
- Losing fat: Pav bhaji, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Pav bhaji, 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.