Idli vs onion pakora: calories and protein compared
Short answer: for fat loss pick idli; for muscle gain onion pakora does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Onion pakora |
|---|---|---|
| Serving | 2 idli | 1 plate · 6 pieces |
| Calories | 184 kcal | 304 kcal |
| Protein | 6 g | 9 g |
| Carbs | 38 g | 28 g |
| Fat | 1 g | 17 g |
| Protein per 100 kcal | 3.4 g | 3.1 g |
| Calories from fat | 3% | 52% |
What the numbers say
- Onion pakora has 120 kcal more a serving than idli. One serving of onion pakora has the calories of about 1.6 servings of idli.
- Onion pakora has more protein: 9 g vs 6 g.
- For protein per calorie, idli wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Idli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Onion pakora, 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.