Paneer paratha vs roti: calories and protein compared
Short answer: for fat loss pick roti; for muscle gain paneer paratha does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer paratha | Roti |
|---|---|---|
| Serving | 1 paratha | 1 medium |
| Calories | 343 kcal | 99 kcal |
| Protein | 13 g | 3 g |
| Carbs | 33 g | 20 g |
| Fat | 17 g | 1 g |
| Protein per 100 kcal | 3.7 g | 3.3 g |
| Calories from fat | 46% | 5% |
What the numbers say
- Paneer paratha has 244 kcal more a serving than roti. One serving of paneer paratha has the calories of about 3.5 servings of roti.
- Paneer paratha has more protein: 13 g vs 3 g.
- For protein per calorie, paneer paratha wins with 3.7 g per 100 kcal.
- They suit different diets: paneer paratha is vegetarian and roti is vegan.
Which to pick
- Losing fat: Roti, because it is lighter and the protein difference is small.
- Building muscle: Paneer paratha, 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.