Puri vs roti with ghee: calories and protein compared
Short answer: for fat loss pick roti with ghee; for muscle gain roti with ghee does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Puri | Roti with ghee |
|---|---|---|
| Serving | 1 puri | 1 medium |
| Calories | 111 kcal | 126 kcal |
| Protein | 2 g | 3 g |
| Carbs | 13 g | 20 g |
| Fat | 5 g | 4 g |
| Protein per 100 kcal | 2 g | 2.6 g |
| Calories from fat | 44% | 26% |
What the numbers say
- Roti with ghee has 15 kcal more a serving than puri. One serving of roti with ghee has the calories of about 1.1 servings of puri.
- Protein is about the same (2 vs 3 g).
- For protein per calorie, roti with ghee wins with 2.6 g per 100 kcal.
- They suit different diets: puri is vegan and roti with ghee is vegetarian.
Which to pick
- Losing fat: Roti with ghee, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Roti with ghee, 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.