Cheese Tomato Sandwich vs Rava Dhokla

Per 100 g, Cheese Tomato Sandwich has 243 kcal and 7.9 g protein, while Rava Dhokla has 195 kcal and 5.4 g protein.

Cheese Tomato Sandwich

243
kcal per 100 g
7.9 g protein

Rava Dhokla

195
kcal per 100 g
5.4 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 Cheese Tomato Sandwich Rava Dhokla Difference
Calories Fewer calories for the same weight 243 kcal 195 kcal better 20%
Protein More protein helps with fullness and muscle 7.9 g better 5.4 g 32%
Carbs Lower carbs suits low-carb and diabetic diets 26.9 g better 30.9 g 13%
Fat Lower fat means lower calorie density 12.3 g 5.2 g better 58%
Fiber More fibre improves fullness and digestion 2 g 5.1 g better 61%
Sugar Less sugar means a gentler blood-sugar response 2.8 g 1.8 g better 36%
"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?

Rava Dhokla

Rava Dhokla is the lighter choice at 195 kcal per 100 g against 243 for Cheese Tomato Sandwich — about 20% fewer calories for the same weight on your plate. That does not make Cheese Tomato Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Cheese Tomato Sandwich

Cheese Tomato Sandwich is the stronger protein source, with 7.9 g per 100 g against 5.4 g for Rava Dhokla. To match that from Rava Dhokla you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Cheese Tomato Sandwich vs Rava Dhokla — common questions

Cheese Tomato Sandwich has more calories — about 243 kcal per 100 g compared with 195 kcal for Rava Dhokla.

Cheese Tomato Sandwich has more protein — 7.9 g per 100 g against 5.4 g for Rava Dhokla.

Rava Dhokla is the lighter choice at 195 kcal per 100 g against 243 for Cheese Tomato Sandwich — about 20% fewer calories for the same weight on your plate. That does not make Cheese Tomato Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Cheese Tomato Sandwich is the stronger protein source, with 7.9 g per 100 g against 5.4 g for Rava Dhokla. To match that from Rava Dhokla you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 438 kcal and 13.3 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 Rava Dhokla has the edge, mainly on calorie density. Per 100 g, Cheese Tomato Sandwich has 243 kcal and 7.9 g protein, while Rava Dhokla has 195 kcal and 5.4 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Cheese Tomato Sandwich nutrition & serving sizes
Full Rava Dhokla 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.