Oats with milk vs onion pakora: calories and protein compared
Short answer: for fat loss pick oats with milk; for muscle gain oats with milk does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Oats with milk | Onion pakora |
|---|---|---|
| Serving | 1 bowl | 1 plate · 6 pieces |
| Calories | 268 kcal | 304 kcal |
| Protein | 12 g | 9 g |
| Carbs | 35 g | 28 g |
| Fat | 9 g | 17 g |
| Protein per 100 kcal | 4.3 g | 3.1 g |
| Calories from fat | 31% | 52% |
What the numbers say
- Onion pakora has 36 kcal more a serving than oats with milk. One serving of onion pakora has the calories of about 1.1 servings of oats with milk.
- Oats with milk has more protein: 12 g vs 9 g.
- For protein per calorie, oats with milk wins with 4.3 g per 100 kcal.
- They suit different diets: oats with milk is vegetarian and onion pakora is vegan.
Which to pick
- Losing fat: Oats with milk, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Oats with milk, 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.