Masala dosa vs veg sandwich: calories and protein compared
Short answer: for fat loss pick veg sandwich; for muscle gain masala dosa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Masala dosa | Veg sandwich |
|---|---|---|
| Serving | 1 dosa | 1 sandwich |
| Calories | 368 kcal | 179 kcal |
| Protein | 9 g | 5 g |
| Carbs | 62 g | 27 g |
| Fat | 9 g | 6 g |
| Protein per 100 kcal | 2.5 g | 2.9 g |
| Calories from fat | 22% | 28% |
What the numbers say
- Masala dosa has 189 kcal more a serving than veg sandwich. One serving of masala dosa has the calories of about 2.1 servings of veg sandwich.
- Masala dosa has more protein: 9 g vs 5 g.
- For protein per calorie, veg sandwich wins with 2.9 g per 100 kcal.
- They suit different diets: masala dosa is vegan and veg sandwich is vegetarian.
Which to pick
- Losing fat: Veg sandwich, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Masala dosa, 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.