Egg roll vs paneer kathi roll: calories and protein compared
Short answer: for fat loss pick egg roll; for muscle gain paneer kathi roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg roll | Paneer kathi roll |
|---|---|---|
| Serving | 1 roll | 1 roll |
| Calories | 380 kcal | 467 kcal |
| Protein | 13 g | 17 g |
| Carbs | 47 g | 47 g |
| Fat | 16 g | 23 g |
| Protein per 100 kcal | 3.3 g | 3.6 g |
| Calories from fat | 37% | 45% |
What the numbers say
- Paneer kathi roll has 87 kcal more a serving than egg roll. One serving of paneer kathi roll has the calories of about 1.2 servings of egg roll.
- Paneer kathi roll has more protein: 17 g vs 13 g.
- For protein per calorie, paneer kathi roll wins with 3.6 g per 100 kcal.
- They suit different diets: egg roll is eggetarian and paneer kathi roll is vegetarian.
Which to pick
- Losing fat: Egg roll, because it is lighter and the protein difference is small.
- Building muscle: Paneer kathi roll, 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.