Aloo matar vs dum aloo: calories and protein compared
Short answer: for fat loss pick aloo matar; for muscle gain dum aloo does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo matar | Dum aloo |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 175 kcal | 212 kcal |
| Protein | 5 g | 4 g |
| Carbs | 25 g | 24 g |
| Fat | 6 g | 11 g |
| Protein per 100 kcal | 2.7 g | 1.7 g |
| Calories from fat | 31% | 46% |
What the numbers say
- Dum aloo has 37 kcal more a serving than aloo matar. One serving of dum aloo has the calories of about 1.2 servings of aloo matar.
- Protein is about the same (5 vs 4 g).
- For protein per calorie, aloo matar wins with 2.7 g per 100 kcal.
- They suit different diets: aloo matar is vegan and dum aloo is vegetarian.
Which to pick
- Losing fat: Aloo matar, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dum 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.