Aloo matar vs sarson ka saag: calories and protein compared
Short answer: for fat loss pick sarson ka saag; for muscle gain sarson ka saag does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo matar | Sarson ka saag |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 175 kcal | 164 kcal |
| Protein | 5 g | 7 g |
| Carbs | 25 g | 15 g |
| Fat | 6 g | 8 g |
| Protein per 100 kcal | 2.7 g | 4.2 g |
| Calories from fat | 31% | 46% |
What the numbers say
- Calories are close: 175 vs 164 kcal a serving.
- Sarson ka saag has more protein: 7 g vs 5 g.
- For protein per calorie, sarson ka saag wins with 4.2 g per 100 kcal.
- They suit different diets: aloo matar is vegan and sarson ka saag is vegetarian.
Which to pick
- Losing fat: Sarson ka saag, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sarson ka saag, 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.