Aloo Sandwich vs Pav Bhaji

Per 100 g, Aloo Sandwich has 165 kcal and 4.6 g protein, while Pav Bhaji has 133 kcal and 2.7 g protein.

Aloo Sandwich

165
kcal per 100 g
4.6 g protein

Pav Bhaji

133
kcal per 100 g
2.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Sandwich Pav Bhaji Difference
Calories Fewer calories for the same weight 165 kcal 133 kcal better 19%
Protein More protein helps with fullness and muscle 4.6 g better 2.7 g 41%
Carbs Lower carbs suits low-carb and diabetic diets 25.2 g 15 g better 41%
Fat Lower fat means lower calorie density 5.4 g better 6.7 g 19%
Fiber More fibre improves fullness and digestion 2.9 g better 1.3 g 55%
Sugar Less sugar means a gentler blood-sugar response 1.3 g better 2 g 35%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Pav Bhaji

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 165 for Aloo Sandwich — about 19% fewer calories for the same weight on your plate. That does not make Aloo Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Aloo Sandwich

Aloo Sandwich is the stronger protein source, with 4.6 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Sandwich vs Pav Bhaji — common questions

Aloo Sandwich has more calories — about 165 kcal per 100 g compared with 133 kcal for Pav Bhaji.

Aloo Sandwich has more protein — 4.6 g per 100 g against 2.7 g for Pav Bhaji.

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 165 for Aloo Sandwich — about 19% fewer calories for the same weight on your plate. That does not make Aloo Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Aloo Sandwich is the stronger protein source, with 4.6 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 298 kcal and 7.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Pav Bhaji has the edge, mainly on calorie density. Per 100 g, Aloo Sandwich has 165 kcal and 4.6 g protein, while Pav Bhaji has 133 kcal and 2.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Sandwich nutrition & serving sizes
Full Pav Bhaji nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.