Aloo gobi vs kaddu ki sabzi: calories and protein compared
Short answer: for fat loss pick aloo gobi; 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 | Kaddu ki sabzi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 134 kcal | 102 kcal |
| Protein | 3 g | 2 g |
| Carbs | 16 g | 12 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 2.2 g | 1.5 g |
| Calories from fat | 40% | 44% |
What the numbers say
- Aloo gobi has 32 kcal more a serving than kaddu ki sabzi. One serving of aloo gobi has the calories of about 1.3 servings of kaddu ki sabzi.
- 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: 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.