Dal makhani vs dal tadka: calories and protein compared
Short answer: for fat loss pick dal tadka; for muscle gain dal makhani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal makhani | Dal tadka |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 174 kcal |
| Protein | 10 g | 8 g |
| Carbs | 24 g | 22 g |
| Fat | 9 g | 6 g |
| Protein per 100 kcal | 4.7 g | 4.6 g |
| Calories from fat | 37% | 29% |
What the numbers say
- Dal makhani has 38 kcal more a serving than dal tadka. One serving of dal makhani has the calories of about 1.2 servings of dal tadka.
- Dal makhani has more protein: 10 g vs 8 g.
- For protein per calorie, dal makhani wins with 4.7 g per 100 kcal.
Which to pick
- Losing fat: Dal tadka, because it is lighter and the protein difference is small.
- Building muscle: Dal makhani, 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.