Aloo tikki vs veg cutlet: calories and protein compared
Short answer: for fat loss pick veg cutlet; 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 | Veg cutlet |
|---|---|---|
| Serving | 2 tikki | 2 cutlets |
| Calories | 213 kcal | 183 kcal |
| Protein | 3 g | 3 g |
| Carbs | 25 g | 18 g |
| Fat | 10 g | 10 g |
| Protein per 100 kcal | 1.6 g | 1.6 g |
| Calories from fat | 44% | 51% |
What the numbers say
- Aloo tikki has 30 kcal more a serving than veg cutlet. One serving of aloo tikki has the calories of about 1.2 servings of veg cutlet.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, veg cutlet wins with 1.6 g per 100 kcal.
Which to pick
- Losing fat: Veg cutlet, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Aloo tikki, 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.