Bhindi masala vs mixed veg sabzi: calories and protein compared
Short answer: for fat loss pick bhindi masala; for muscle gain mixed veg sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bhindi masala | Mixed veg sabzi |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 150 g |
| Calories | 111 kcal | 122 kcal |
| Protein | 3 g | 3 g |
| Carbs | 10 g | 12 g |
| Fat | 7 g | 6 g |
| Protein per 100 kcal | 2.4 g | 2.5 g |
| Calories from fat | 57% | 44% |
What the numbers say
- Calories are close: 111 vs 122 kcal a serving.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, mixed veg sabzi wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Bhindi masala, because it is lighter and the protein difference is small.
- Building muscle: Mixed veg sabzi, 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.