Phirni vs Swiss Roll

Per 100 g, Phirni has 116 kcal and 3.5 g protein, while Swiss Roll has 253 kcal and 7.3 g protein.

Phirni

116
kcal per 100 g
3.5 g protein

Swiss Roll

253
kcal per 100 g
7.3 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 Phirni Swiss Roll Difference
Calories Fewer calories for the same weight 116 kcal better 253 kcal 54%
Protein More protein helps with fullness and muscle 3.5 g 7.3 g better 52%
Carbs Lower carbs suits low-carb and diabetic diets 16.1 g better 48.3 g 67%
Fat Lower fat means lower calorie density 4.3 g 3.8 g better 12%
Fiber More fibre improves fullness and digestion 0.4 g 0.5 g better 20%
Sugar Less sugar means a gentler blood-sugar response 10.8 g better 33 g 67%
"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?

Phirni

Phirni is the lighter choice at 116 kcal per 100 g against 253 for Swiss Roll — about 54% fewer calories for the same weight on your plate. That does not make Swiss Roll a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Swiss Roll

Swiss Roll is the stronger protein source, with 7.3 g per 100 g against 3.5 g for Phirni. To match that from Phirni you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Phirni is more efficient per calorie (3 g of protein per 100 kcal against 2.9 g), so it is the better pick if you are also holding calories down.

Phirni vs Swiss Roll — common questions

Swiss Roll has more calories — about 253 kcal per 100 g compared with 116 kcal for Phirni.

Swiss Roll has more protein — 7.3 g per 100 g against 3.5 g for Phirni.

Phirni is the lighter choice at 116 kcal per 100 g against 253 for Swiss Roll — about 54% fewer calories for the same weight on your plate. That does not make Swiss Roll a bad food; it means the portion has to be smaller to fit the same calorie budget.

Swiss Roll is the stronger protein source, with 7.3 g per 100 g against 3.5 g for Phirni. To match that from Phirni you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Phirni is more efficient per calorie (3 g of protein per 100 kcal against 2.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 369 kcal and 10.8 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 Phirni has the edge, mainly on calorie density. Per 100 g, Phirni has 116 kcal and 3.5 g protein, while Swiss Roll has 253 kcal and 7.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Phirni nutrition & serving sizes
Full Swiss Roll 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.