Pav Bhaji vs Rice

Per 100 g, Pav Bhaji has 133 kcal and 2.7 g protein, while Rice has 120 kcal and 2.3 g protein.

Pav Bhaji

133
kcal per 100 g
2.7 g protein

Rice

120
kcal per 100 g
2.3 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 Pav Bhaji Rice Difference
Calories Fewer calories for the same weight 133 kcal 120 kcal better 10%
Protein More protein helps with fullness and muscle 2.7 g better 2.3 g 15%
Carbs Lower carbs suits low-carb and diabetic diets 15 g better 26.7 g 44%
Fat Lower fat means lower calorie density 6.7 g 0.3 g better 96%
Fiber More fibre improves fullness and digestion 1.3 g better 0.4 g 69%
Sugar Less sugar means a gentler blood-sugar response 2 g 0.1 g better 95%
"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?

Rice

Rice is the lighter choice at 120 kcal per 100 g against 133 for Pav Bhaji — about 10% fewer calories for the same weight on your plate. That does not make Pav Bhaji a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pav Bhaji

Pav Bhaji is the stronger protein source, with 2.7 g per 100 g against 2.3 g for Rice. To match that from Rice you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Pav Bhaji vs Rice — common questions

Pav Bhaji has more calories — about 133 kcal per 100 g compared with 120 kcal for Rice.

Pav Bhaji has more protein — 2.7 g per 100 g against 2.3 g for Rice.

Rice is the lighter choice at 120 kcal per 100 g against 133 for Pav Bhaji — about 10% fewer calories for the same weight on your plate. That does not make Pav Bhaji a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pav Bhaji is the stronger protein source, with 2.7 g per 100 g against 2.3 g for Rice. To match that from Rice you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 253 kcal and 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 Rice has the edge, mainly on calorie density. Per 100 g, Pav Bhaji has 133 kcal and 2.7 g protein, while Rice has 120 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Pav Bhaji nutrition & serving sizes
Full Rice nutrition & serving sizes

Other comparisons

Pav Bhaji vs Biryani Pav Bhaji vs Rajma Pav Bhaji vs Dal Pav Bhaji vs Samosa Pav Bhaji vs Plain Pulao Pav Bhaji vs Mutton Biryani

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.