Bajra roti vs jowar roti: calories and protein compared
Short answer: for fat loss pick jowar roti; for muscle gain bajra roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bajra roti | Jowar roti |
|---|---|---|
| Serving | 1 roti | 1 roti |
| Calories | 144 kcal | 134 kcal |
| Protein | 4 g | 4 g |
| Carbs | 27 g | 27 g |
| Fat | 2 g | 1 g |
| Protein per 100 kcal | 3.1 g | 3 g |
| Calories from fat | 13% | 5% |
What the numbers say
- Calories are close: 144 vs 134 kcal a serving.
- Protein is about the same (4 vs 4 g).
- For protein per calorie, bajra roti wins with 3.1 g per 100 kcal.
Which to pick
- Losing fat: Jowar roti, because it is lighter and the protein difference is small.
- Building muscle: Bajra roti, 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.