Paneer kathi roll vs pani puri: calories and protein compared
Short answer: for fat loss pick paneer kathi roll; for muscle gain paneer kathi roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer kathi roll | Pani puri |
|---|---|---|
| Serving | 1 roll | 6 puri |
| Calories | 467 kcal | 202 kcal |
| Protein | 17 g | 5 g |
| Carbs | 47 g | 26 g |
| Fat | 23 g | 9 g |
| Protein per 100 kcal | 3.6 g | 2.2 g |
| Calories from fat | 45% | 39% |
What the numbers say
- Paneer kathi roll has 265 kcal more a serving than pani puri. One serving of paneer kathi roll has the calories of about 2.3 servings of pani puri.
- Paneer kathi roll has more protein: 17 g vs 5 g.
- For protein per calorie, paneer kathi roll wins with 3.6 g per 100 kcal.
- They suit different diets: paneer kathi roll is vegetarian and pani puri is vegan.
Which to pick
- Losing fat: Paneer kathi roll, 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.