Kachori vs pani puri: calories and protein compared
Short answer: for fat loss pick pani puri; for muscle gain kachori does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kachori | Pani puri |
|---|---|---|
| Serving | 1 kachori | 6 puri |
| Calories | 248 kcal | 202 kcal |
| Protein | 5 g | 5 g |
| Carbs | 28 g | 26 g |
| Fat | 12 g | 9 g |
| Protein per 100 kcal | 2.2 g | 2.2 g |
| Calories from fat | 45% | 39% |
What the numbers say
- Kachori has 46 kcal more a serving than pani puri. One serving of kachori has the calories of about 1.2 servings of pani puri.
- Protein is about the same (5 vs 5 g).
- For protein per calorie, pani puri wins with 2.2 g per 100 kcal.
Which to pick
- Losing fat: Pani puri, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kachori, 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.