Appam vs khaman dhokla: calories and protein compared
Short answer: for fat loss pick khaman dhokla; for muscle gain khaman dhokla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Khaman dhokla |
|---|---|---|
| Serving | 2 appam | 4 pieces |
| Calories | 215 kcal | 201 kcal |
| Protein | 4 g | 9 g |
| Carbs | 41 g | 27 g |
| Fat | 4 g | 6 g |
| Protein per 100 kcal | 2 g | 4.4 g |
| Calories from fat | 18% | 29% |
What the numbers say
- Calories are close: 215 vs 201 kcal a serving.
- Khaman dhokla has more protein: 9 g vs 4 g.
- For protein per calorie, khaman dhokla wins with 4.4 g per 100 kcal.
Which to pick
- Losing fat: Khaman dhokla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Khaman dhokla, 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.