Dal makhani vs sambar: calories and protein compared
Short answer: for fat loss pick sambar; 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 | Sambar |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 126 kcal |
| Protein | 10 g | 6 g |
| Carbs | 24 g | 17 g |
| Fat | 9 g | 3 g |
| Protein per 100 kcal | 4.7 g | 4.6 g |
| Calories from fat | 37% | 24% |
What the numbers say
- Dal makhani has 86 kcal more a serving than sambar. One serving of dal makhani has the calories of about 1.7 servings of sambar.
- Dal makhani has more protein: 10 g vs 6 g.
- For protein per calorie, dal makhani wins with 4.7 g per 100 kcal.
- They suit different diets: dal makhani is vegetarian and sambar is vegan.
Which to pick
- Losing fat: Sambar, 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.