Pani puri vs vada pav: calories and protein compared
Short answer: for fat loss pick pani puri; for muscle gain vada pav does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Pani puri | Vada pav |
|---|---|---|
| Serving | 6 puri | 1 vada pav |
| Calories | 202 kcal | 308 kcal |
| Protein | 5 g | 8 g |
| Carbs | 26 g | 40 g |
| Fat | 9 g | 12 g |
| Protein per 100 kcal | 2.2 g | 2.7 g |
| Calories from fat | 39% | 35% |
What the numbers say
- Vada pav has 106 kcal more a serving than pani puri. One serving of vada pav has the calories of about 1.5 servings of pani puri.
- Vada pav has more protein: 8 g vs 5 g.
- For protein per calorie, vada pav wins with 2.7 g per 100 kcal.
Which to pick
- Losing fat: Pani puri, because it is lighter and the protein difference is small.
- Building muscle: Vada pav, 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.