Aloo gobi vs jeera aloo: calories and protein compared
Short answer: for fat loss pick aloo gobi; for muscle gain jeera aloo does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo gobi | Jeera aloo |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 134 kcal | 150 kcal |
| Protein | 3 g | 2 g |
| Carbs | 16 g | 20 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 2.2 g | 1.6 g |
| Calories from fat | 40% | 36% |
What the numbers say
- Jeera aloo has 16 kcal more a serving than aloo gobi. One serving of jeera aloo has the calories of about 1.1 servings of aloo gobi.
- Protein is about the same (3 vs 2 g).
- For protein per calorie, aloo gobi wins with 2.2 g per 100 kcal.
Which to pick
- Losing fat: Aloo gobi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Jeera aloo, 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.