Misal pav vs paneer kathi roll: calories and protein compared
Short answer: for fat loss pick misal pav; for muscle gain paneer kathi roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Misal pav | Paneer kathi roll |
|---|---|---|
| Serving | 1 plate (2 pav) | 1 roll |
| Calories | 437 kcal | 467 kcal |
| Protein | 16 g | 17 g |
| Carbs | 57 g | 47 g |
| Fat | 15 g | 23 g |
| Protein per 100 kcal | 3.8 g | 3.6 g |
| Calories from fat | 30% | 45% |
What the numbers say
- Paneer kathi roll has 30 kcal more a serving than misal pav. One serving of paneer kathi roll has the calories of about 1.1 servings of misal pav.
- Protein is about the same (16 vs 17 g).
- For protein per calorie, misal pav wins with 3.8 g per 100 kcal.
- They suit different diets: misal pav is vegan and paneer kathi roll is vegetarian.
Which to pick
- Losing fat: Misal pav, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer kathi roll, 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.