Aloo methi vs arbi fry: calories and protein compared
Short answer: for fat loss pick aloo methi; for muscle gain arbi fry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo methi | Arbi fry |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 120 g |
| Calories | 143 kcal | 192 kcal |
| Protein | 4 g | 4 g |
| Carbs | 17 g | 25 g |
| Fat | 7 g | 8 g |
| Protein per 100 kcal | 2.5 g | 1.9 g |
| Calories from fat | 41% | 38% |
What the numbers say
- Arbi fry has 49 kcal more a serving than aloo methi. One serving of arbi fry has the calories of about 1.3 servings of aloo methi.
- Protein is about the same (4 vs 4 g).
- For protein per calorie, aloo methi wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Aloo methi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Arbi fry, 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.