Egg curry vs paneer butter masala: calories and protein compared
Short answer: for fat loss pick egg curry; for muscle gain paneer butter masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg curry | Paneer butter masala |
|---|---|---|
| Serving | 2 eggs with gravy | 1 katori · 150 g |
| Calories | 217 kcal | 304 kcal |
| Protein | 14 g | 16 g |
| Carbs | 5 g | 6 g |
| Fat | 16 g | 24 g |
| Protein per 100 kcal | 6.3 g | 5.2 g |
| Calories from fat | 66% | 72% |
What the numbers say
- Paneer butter masala has 87 kcal more a serving than egg curry. One serving of paneer butter masala has the calories of about 1.4 servings of egg curry.
- Paneer butter masala has more protein: 16 g vs 14 g.
- For protein per calorie, egg curry wins with 6.3 g per 100 kcal.
- They suit different diets: egg curry is eggetarian and paneer butter masala is vegetarian.
Which to pick
- Losing fat: Egg curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer butter masala, 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.