Aloo matar vs malai kofta: calories and protein compared
Short answer: for fat loss pick aloo matar; for muscle gain malai kofta does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo matar | Malai kofta |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 180 g |
| Calories | 175 kcal | 381 kcal |
| Protein | 5 g | 11 g |
| Carbs | 25 g | 16 g |
| Fat | 6 g | 30 g |
| Protein per 100 kcal | 2.7 g | 2.9 g |
| Calories from fat | 31% | 71% |
What the numbers say
- Malai kofta has 206 kcal more a serving than aloo matar. One serving of malai kofta has the calories of about 2.2 servings of aloo matar.
- Malai kofta has more protein: 11 g vs 5 g.
- For protein per calorie, malai kofta wins with 2.9 g per 100 kcal.
- They suit different diets: aloo matar is vegan and malai kofta is vegetarian.
Which to pick
- Losing fat: Aloo matar, because it is lighter and the protein difference is small.
- Building muscle: Malai kofta, 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.