Chole vs sambar: calories and protein compared
Short answer: for fat loss pick sambar; for muscle gain chole does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chole | Sambar |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 230 kcal | 126 kcal |
| Protein | 9 g | 6 g |
| Carbs | 30 g | 17 g |
| Fat | 9 g | 3 g |
| Protein per 100 kcal | 3.9 g | 4.6 g |
| Calories from fat | 34% | 24% |
What the numbers say
- Chole has 104 kcal more a serving than sambar. One serving of chole has the calories of about 1.8 servings of sambar.
- Chole has more protein: 9 g vs 6 g.
- For protein per calorie, sambar wins with 4.6 g per 100 kcal.
Which to pick
- Losing fat: Sambar, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chole, 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.