Dum aloo vs veg kolhapuri: calories and protein compared
Short answer: for fat loss pick veg kolhapuri; for muscle gain dum aloo does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dum aloo | Veg kolhapuri |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 179 kcal |
| Protein | 4 g | 3 g |
| Carbs | 24 g | 14 g |
| Fat | 11 g | 12 g |
| Protein per 100 kcal | 1.7 g | 1.8 g |
| Calories from fat | 46% | 59% |
What the numbers say
- Dum aloo has 33 kcal more a serving than veg kolhapuri. One serving of dum aloo has the calories of about 1.2 servings of veg kolhapuri.
- Protein is about the same (4 vs 3 g).
- For protein per calorie, veg kolhapuri wins with 1.8 g per 100 kcal.
- They suit different diets: dum aloo is vegetarian and veg kolhapuri is vegan.
Which to pick
- Losing fat: Veg kolhapuri, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dum aloo, 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.