Pani puri vs veg cutlet: calories and protein compared
Short answer: for fat loss pick pani puri; for muscle gain pani puri does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Pani puri | Veg cutlet |
|---|---|---|
| Serving | 6 puri | 2 cutlets |
| Calories | 202 kcal | 183 kcal |
| Protein | 5 g | 3 g |
| Carbs | 26 g | 18 g |
| Fat | 9 g | 10 g |
| Protein per 100 kcal | 2.2 g | 1.6 g |
| Calories from fat | 39% | 51% |
What the numbers say
- Pani puri has 19 kcal more a serving than veg cutlet. One serving of pani puri has the calories of about 1.1 servings of veg cutlet.
- Pani puri has more protein: 5 g vs 3 g.
- For protein per calorie, pani puri wins with 2.2 g per 100 kcal.
Which to pick
- Losing fat: Pani puri, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Pani puri, 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.