Shahi Tukda vs Swiss Roll

Per 100 g, Shahi Tukda has 190 kcal and 2.8 g protein, while Swiss Roll has 253 kcal and 7.3 g protein.

Shahi Tukda

190
kcal per 100 g
2.8 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 Shahi Tukda Swiss Roll Difference
Calories Fewer calories for the same weight 190 kcal better 253 kcal 25%
Protein More protein helps with fullness and muscle 2.8 g 7.3 g better 62%
Carbs Lower carbs suits low-carb and diabetic diets 41.5 g better 48.3 g 14%
Fat Lower fat means lower calorie density 2.5 g better 3.8 g 34%
Fiber More fibre improves fullness and digestion 0.5 g 0.5 g about the same
Sugar Less sugar means a gentler blood-sugar response 34.8 g 33 g better 5%
"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?

Shahi Tukda

Shahi Tukda is the lighter choice at 190 kcal per 100 g against 253 for Swiss Roll — about 25% 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 2.8 g for Shahi Tukda. To match that from Shahi Tukda 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.

Shahi Tukda vs Swiss Roll — common questions

Swiss Roll has more calories — about 253 kcal per 100 g compared with 190 kcal for Shahi Tukda.

Swiss Roll has more protein — 7.3 g per 100 g against 2.8 g for Shahi Tukda.

Shahi Tukda is the lighter choice at 190 kcal per 100 g against 253 for Swiss Roll — about 25% 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 2.8 g for Shahi Tukda. To match that from Shahi Tukda 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 443 kcal and 10.1 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 Shahi Tukda has the edge, mainly on calorie density. Per 100 g, Shahi Tukda has 190 kcal and 2.8 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 Shahi Tukda 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.