Puri vs rumali roti: calories and protein compared
Short answer: for fat loss pick rumali roti; for muscle gain rumali roti does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Puri | Rumali roti |
|---|---|---|
| Serving | 1 puri | 1 roti |
| Calories | 111 kcal | 158 kcal |
| Protein | 2 g | 4 g |
| Carbs | 13 g | 30 g |
| Fat | 5 g | 2 g |
| Protein per 100 kcal | 2 g | 2.5 g |
| Calories from fat | 44% | 14% |
What the numbers say
- Rumali roti has 47 kcal more a serving than puri. One serving of rumali roti has the calories of about 1.4 servings of puri.
- Rumali roti has more protein: 4 g vs 2 g.
- For protein per calorie, rumali roti wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Rumali roti, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rumali roti, 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.