Arbi fry vs karela sabzi: calories and protein compared
Short answer: for fat loss pick karela sabzi; for muscle gain arbi fry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Arbi fry | Karela sabzi |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 100 g |
| Calories | 192 kcal | 105 kcal |
| Protein | 4 g | 2 g |
| Carbs | 25 g | 6 g |
| Fat | 8 g | 8 g |
| Protein per 100 kcal | 1.9 g | 2.1 g |
| Calories from fat | 38% | 69% |
What the numbers say
- Arbi fry has 87 kcal more a serving than karela sabzi. One serving of arbi fry has the calories of about 1.8 servings of karela sabzi.
- Arbi fry has more protein: 4 g vs 2 g.
- For protein per calorie, karela sabzi wins with 2.1 g per 100 kcal.
Which to pick
- Losing fat: Karela sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Arbi fry, 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.