Pav Bhaji vs Veg Grilled Sandwich

Per 100 g, Pav Bhaji has 133 kcal and 2.7 g protein, while Veg Grilled Sandwich has 190 kcal and 6.3 g protein.

Pav Bhaji

133
kcal per 100 g
2.7 g protein

Veg Grilled Sandwich

190
kcal per 100 g
6.3 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 Veg Grilled Sandwich Difference
Calories Fewer calories for the same weight 133 kcal better 190 kcal 30%
Protein More protein helps with fullness and muscle 2.7 g 6.3 g better 57%
Carbs Lower carbs suits low-carb and diabetic diets 15 g better 21.3 g 30%
Fat Lower fat means lower calorie density 6.7 g better 9.4 g 29%
Fiber More fibre improves fullness and digestion 1.3 g 1.9 g better 32%
Sugar Less sugar means a gentler blood-sugar response 2 g better 2.6 g 23%
"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 190 for Veg Grilled Sandwich — about 30% fewer calories for the same weight on your plate. That does not make Veg Grilled Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Veg Grilled Sandwich

Veg Grilled Sandwich is the stronger protein source, with 6.3 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 2.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Pav Bhaji vs Veg Grilled Sandwich — common questions

Veg Grilled Sandwich has more calories — about 190 kcal per 100 g compared with 133 kcal for Pav Bhaji.

Veg Grilled Sandwich has more protein — 6.3 g per 100 g against 2.7 g for Pav Bhaji.

Pav Bhaji is the lighter choice at 133 kcal per 100 g against 190 for Veg Grilled Sandwich — about 30% fewer calories for the same weight on your plate. That does not make Veg Grilled Sandwich a bad food; it means the portion has to be smaller to fit the same calorie budget.

Veg Grilled Sandwich is the stronger protein source, with 6.3 g per 100 g against 2.7 g for Pav Bhaji. To match that from Pav Bhaji you would have to eat roughly 2.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 323 kcal and 9 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, Pav Bhaji has 133 kcal and 2.7 g protein, while Veg Grilled Sandwich has 190 kcal and 6.3 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 Veg Grilled Sandwich nutrition & serving sizes

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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.