Puri vs roti: calories and protein compared
Short answer: for fat loss pick roti; for muscle gain puri does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Puri | Roti |
|---|---|---|
| Serving | 1 puri | 1 medium |
| Calories | 111 kcal | 99 kcal |
| Protein | 2 g | 3 g |
| Carbs | 13 g | 20 g |
| Fat | 5 g | 1 g |
| Protein per 100 kcal | 2 g | 3.3 g |
| Calories from fat | 44% | 5% |
What the numbers say
- Calories are close: 111 vs 99 kcal a serving.
- Protein is about the same (2 vs 3 g).
- For protein per calorie, roti wins with 3.3 g per 100 kcal.
Which to pick
- Losing fat: Roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Puri, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.