Bhel puri vs dabeli: calories and protein compared
Short answer: for fat loss pick bhel puri; for muscle gain dabeli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bhel puri | Dabeli |
|---|---|---|
| Serving | 1 plate | 1 dabeli |
| Calories | 212 kcal | 265 kcal |
| Protein | 5 g | 7 g |
| Carbs | 36 g | 32 g |
| Fat | 5 g | 12 g |
| Protein per 100 kcal | 2.4 g | 2.8 g |
| Calories from fat | 21% | 41% |
What the numbers say
- Dabeli has 53 kcal more a serving than bhel puri. One serving of dabeli has the calories of about 1.2 servings of bhel puri.
- Dabeli has more protein: 7 g vs 5 g.
- For protein per calorie, dabeli wins with 2.8 g per 100 kcal.
Which to pick
- Losing fat: Bhel puri, because it is lighter and the protein difference is small.
- Building muscle: Dabeli, 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.