Jowar roti vs ragi roti: calories and protein compared
Short answer: for fat loss pick jowar roti; for muscle gain jowar roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Jowar roti | Ragi roti |
|---|---|---|
| Serving | 1 roti | 1 roti |
| Calories | 134 kcal | 132 kcal |
| Protein | 4 g | 3 g |
| Carbs | 27 g | 29 g |
| Fat | 1 g | 1 g |
| Protein per 100 kcal | 3 g | 2.1 g |
| Calories from fat | 5% | 5% |
What the numbers say
- Calories are close: 134 vs 132 kcal a serving.
- Protein is about the same (4 vs 3 g).
- For protein per calorie, jowar roti wins with 3 g per 100 kcal.
Which to pick
- Losing fat: Jowar roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Jowar roti, 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.