Aloo gobi vs gobi matar: calories and protein compared
Short answer: for fat loss pick gobi matar; 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 | Gobi matar |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 134 kcal | 116 kcal |
| Protein | 3 g | 4 g |
| Carbs | 16 g | 11 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 2.2 g | 3.4 g |
| Calories from fat | 40% | 46% |
What the numbers say
- Aloo gobi has 18 kcal more a serving than gobi matar. One serving of aloo gobi has the calories of about 1.2 servings of gobi matar.
- Protein is about the same (3 vs 4 g).
- For protein per calorie, gobi matar wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Gobi matar, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Aloo gobi, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.