Chilli paneer vs sarson ka saag: calories and protein compared
Short answer: for fat loss pick sarson ka saag; for muscle gain chilli paneer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chilli paneer | Sarson ka saag |
|---|---|---|
| Serving | 1 plate · 180 g | 1 katori · 150 g |
| Calories | 430 kcal | 164 kcal |
| Protein | 20 g | 7 g |
| Carbs | 14 g | 15 g |
| Fat | 33 g | 8 g |
| Protein per 100 kcal | 4.6 g | 4.2 g |
| Calories from fat | 69% | 46% |
What the numbers say
- Chilli paneer has 266 kcal more a serving than sarson ka saag. One serving of chilli paneer has the calories of about 2.6 servings of sarson ka saag.
- Chilli paneer has more protein: 20 g vs 7 g.
- For protein per calorie, chilli paneer wins with 4.6 g per 100 kcal.
Which to pick
- Losing fat: Sarson ka saag, because it is lighter and the protein difference is small.
- Building muscle: Chilli paneer, 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.