Dahi vada vs pav bhaji: calories and protein compared
Short answer: for fat loss pick dahi vada; for muscle gain pav bhaji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dahi vada | Pav bhaji |
|---|---|---|
| Serving | 2 vada | 1 plate (2 pav) |
| Calories | 254 kcal | 369 kcal |
| Protein | 10 g | 9 g |
| Carbs | 27 g | 49 g |
| Fat | 12 g | 14 g |
| Protein per 100 kcal | 4 g | 2.5 g |
| Calories from fat | 41% | 34% |
What the numbers say
- Pav bhaji has 115 kcal more a serving than dahi vada. One serving of pav bhaji has the calories of about 1.5 servings of dahi vada.
- Protein is about the same (10 vs 9 g).
- For protein per calorie, dahi vada wins with 4 g per 100 kcal.
Which to pick
- Losing fat: Dahi vada, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Pav bhaji, 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.