Paneer Kathi Roll vs Pav Bhaji

Per 100 g, Paneer Kathi Roll has 286 kcal and 6.9 g protein, while Pav Bhaji has 133 kcal and 2.7 g protein.

Paneer Kathi Roll

286
kcal per 100 g
6.9 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 Paneer Kathi Roll Pav Bhaji Difference
Calories Fewer calories for the same weight 286 kcal 133 kcal better 53%
Protein More protein helps with fullness and muscle 6.9 g better 2.7 g 61%
Carbs Lower carbs suits low-carb and diabetic diets 20.1 g 15 g better 25%
Fat Lower fat means lower calorie density 19.5 g 6.7 g better 66%
Fiber More fibre improves fullness and digestion 2.4 g better 1.3 g 46%
Sugar Less sugar means a gentler blood-sugar response 3.3 g 2 g better 39%
"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 286 for Paneer Kathi Roll — about 53% fewer calories for the same weight on your plate. That does not make Paneer Kathi Roll a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Paneer Kathi Roll

Paneer Kathi Roll is the stronger protein source, with 6.9 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Paneer Kathi Roll vs Pav Bhaji — common questions

Paneer Kathi Roll has more calories — about 286 kcal per 100 g compared with 133 kcal for Pav Bhaji.

Paneer Kathi Roll has more protein — 6.9 g per 100 g against 2.7 g for Pav Bhaji.

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 286 for Paneer Kathi Roll — about 53% fewer calories for the same weight on your plate. That does not make Paneer Kathi Roll a bad food; it means the portion has to be smaller to fit the same calorie budget.

Paneer Kathi Roll is the stronger protein source, with 6.9 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 419 kcal and 9.6 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, Paneer Kathi Roll has 286 kcal and 6.9 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 Paneer Kathi Roll 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.