Chole vs dal makhani: calories and protein compared
Short answer: for fat loss pick dal makhani; for muscle gain chole does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chole | Dal makhani |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 230 kcal | 212 kcal |
| Protein | 9 g | 10 g |
| Carbs | 30 g | 24 g |
| Fat | 9 g | 9 g |
| Protein per 100 kcal | 3.9 g | 4.7 g |
| Calories from fat | 34% | 37% |
What the numbers say
- Chole has 18 kcal more a serving than dal makhani. One serving of chole has the calories of about 1.1 servings of dal makhani.
- Protein is about the same (9 vs 10 g).
- For protein per calorie, dal makhani wins with 4.7 g per 100 kcal.
- They suit different diets: chole is vegan and dal makhani is vegetarian.
Which to pick
- Losing fat: Dal makhani, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chole, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.