Makki ki roti vs ragi roti: calories and protein compared
Short answer: for fat loss pick ragi roti; for muscle gain makki ki roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Makki ki roti | Ragi roti |
|---|---|---|
| Serving | 1 roti | 1 roti |
| Calories | 220 kcal | 132 kcal |
| Protein | 5 g | 3 g |
| Carbs | 37 g | 29 g |
| Fat | 7 g | 1 g |
| Protein per 100 kcal | 2 g | 2.1 g |
| Calories from fat | 29% | 5% |
What the numbers say
- Makki ki roti has 88 kcal more a serving than ragi roti. One serving of makki ki roti has the calories of about 1.7 servings of ragi roti.
- Makki ki roti has more protein: 5 g vs 3 g.
- For protein per calorie, ragi roti wins with 2.1 g per 100 kcal.
- They suit different diets: makki ki roti is vegetarian and ragi roti is vegan.
Which to pick
- Losing fat: Ragi roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Makki ki 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.