Aloo gobi vs bhindi masala: calories and protein compared
Short answer: for fat loss pick bhindi masala; for muscle gain aloo gobi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo gobi | Bhindi masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 134 kcal | 111 kcal |
| Protein | 3 g | 3 g |
| Carbs | 16 g | 10 g |
| Fat | 6 g | 7 g |
| Protein per 100 kcal | 2.2 g | 2.4 g |
| Calories from fat | 40% | 57% |
What the numbers say
- Aloo gobi has 23 kcal more a serving than bhindi masala. One serving of aloo gobi has the calories of about 1.2 servings of bhindi masala.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, bhindi masala wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Bhindi masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Aloo gobi, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.