Chole vs paneer bhurji: calories and protein compared
Short answer: for fat loss pick paneer bhurji; for muscle gain paneer bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chole | Paneer bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 230 kcal | 275 kcal |
| Protein | 9 g | 15 g |
| Carbs | 30 g | 5 g |
| Fat | 9 g | 22 g |
| Protein per 100 kcal | 3.9 g | 5.5 g |
| Calories from fat | 34% | 71% |
What the numbers say
- Paneer bhurji has 45 kcal more a serving than chole. One serving of paneer bhurji has the calories of about 1.2 servings of chole.
- Paneer bhurji has more protein: 15 g vs 9 g.
- For protein per calorie, paneer bhurji wins with 5.5 g per 100 kcal.
- They suit different diets: chole is vegan and paneer bhurji is vegetarian.
Which to pick
- Losing fat: Paneer bhurji, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer bhurji, 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.