Oats vs Pav Bhaji

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Pav Bhaji has 133 kcal and 2.7 g protein.

Oats

375
kcal per 100 g
13.8 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 Oats Pav Bhaji Difference
Calories Fewer calories for the same weight 375 kcal 133 kcal better 65%
Protein More protein helps with fullness and muscle 13.8 g better 2.7 g 80%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 15 g better 78%
Fat Lower fat means lower calorie density 6.3 g better 6.7 g 6%
Fiber More fibre improves fullness and digestion 10 g better 1.3 g 87%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 2 g better 20%
"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 375 for Oats — about 65% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 5.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Oats vs Pav Bhaji — common questions

Oats has more calories — about 375 kcal per 100 g compared with 133 kcal for Pav Bhaji.

Oats has more protein — 13.8 g per 100 g against 2.7 g for Pav Bhaji.

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 375 for Oats — about 65% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 5.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 508 kcal and 16.5 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, Oats has 375 kcal and 13.8 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 Oats nutrition & serving sizes
Full Pav Bhaji nutrition & serving sizes

Other comparisons

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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.