Egg roll vs pani puri: calories and protein compared
Short answer: for fat loss pick egg roll; for muscle gain egg roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg roll | Pani puri |
|---|---|---|
| Serving | 1 roll | 6 puri |
| Calories | 380 kcal | 202 kcal |
| Protein | 13 g | 5 g |
| Carbs | 47 g | 26 g |
| Fat | 16 g | 9 g |
| Protein per 100 kcal | 3.3 g | 2.2 g |
| Calories from fat | 37% | 39% |
What the numbers say
- Egg roll has 178 kcal more a serving than pani puri. One serving of egg roll has the calories of about 1.9 servings of pani puri.
- Egg roll has more protein: 13 g vs 5 g.
- For protein per calorie, egg roll wins with 3.3 g per 100 kcal.
- They suit different diets: egg roll is eggetarian and pani puri is vegan.
Which to pick
- Losing fat: Egg roll, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg 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.