Gujarati dal vs panchmel dal: calories and protein compared
Short answer: for fat loss pick panchmel dal; for muscle gain panchmel dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gujarati dal | Panchmel dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 144 kcal | 170 kcal |
| Protein | 6 g | 8 g |
| Carbs | 20 g | 21 g |
| Fat | 5 g | 6 g |
| Protein per 100 kcal | 4 g | 4.8 g |
| Calories from fat | 28% | 30% |
What the numbers say
- Panchmel dal has 26 kcal more a serving than gujarati dal. One serving of panchmel dal has the calories of about 1.2 servings of gujarati dal.
- Panchmel dal has more protein: 8 g vs 6 g.
- For protein per calorie, panchmel dal wins with 4.8 g per 100 kcal.
Which to pick
- Losing fat: Panchmel dal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Panchmel dal, 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.