Egg roll vs pav bhaji: 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 | Pav bhaji |
|---|---|---|
| Serving | 1 roll | 1 plate (2 pav) |
| Calories | 380 kcal | 369 kcal |
| Protein | 13 g | 9 g |
| Carbs | 47 g | 49 g |
| Fat | 16 g | 14 g |
| Protein per 100 kcal | 3.3 g | 2.5 g |
| Calories from fat | 37% | 34% |
What the numbers say
- Calories are close: 380 vs 369 kcal a serving.
- Egg roll has more protein: 13 g vs 9 g.
- For protein per calorie, egg roll wins with 3.3 g per 100 kcal.
- They suit different diets: egg roll is eggetarian and pav bhaji is vegetarian.
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.