Litti (sattu-stuffed, with ghee)

One serving of Litti (sattu-stuffed, with ghee) — 1 litti — comes to 262 kcal, 9.7 g protein, 40.2 g carbs and 6.9 g fat. Scaled to 100 g it works out to 328 kcal and 12.1 g protein, which makes it a moderate protein source for a grain & staple item. That single serving is about 17.5% of a 1,500 kcal day and 13.1% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Litti (sattu-stuffed, with ghee) takes roughly 6,550 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹12 a serving it costs about ₹24.7 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, eggetarian. It works at lunch and dinner. It's a genuinely high-protein choice for its calories.

If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.