Idli vs peanut butter toast: calories and protein compared
Short answer: for fat loss pick idli; for muscle gain peanut butter toast does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Peanut butter toast |
|---|---|---|
| Serving | 2 idli | 2 slices |
| Calories | 184 kcal | 219 kcal |
| Protein | 6 g | 9 g |
| Carbs | 38 g | 26 g |
| Fat | 1 g | 10 g |
| Protein per 100 kcal | 3.4 g | 3.9 g |
| Calories from fat | 3% | 39% |
What the numbers say
- Peanut butter toast has 35 kcal more a serving than idli. One serving of peanut butter toast has the calories of about 1.2 servings of idli.
- Peanut butter toast has more protein: 9 g vs 6 g.
- For protein per calorie, peanut butter toast wins with 3.9 g per 100 kcal.
Which to pick
- Losing fat: Idli, because it is lighter and the protein difference is small.
- Building muscle: Peanut butter toast, 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.