Is malai kofta good for muscle gain?
Not for protein. It is fuel for training. One serving (1 katori · 180 g) has 381 kcal and 11 g protein.
381kcal
11 gprotein
16 gcarbs
30 gfat
Why
- 2.9 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 381 kcal a serving is 14% of a 2,800 kcal bulking day, and 11 g is 8% of 140 g protein.
- Fat gives 71% of its calories, mostly from the cooking fat, so the recipe matters more than the dish.
The portion to aim for
Even 2 katori gives 22 g protein (761 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ katori | 190 | 6 g |
| 1 katori | 381 | 11 g |
| 1½ katori | 571 | 17 g |
| 2 katori | 761 | 22 g |
More protein a serving in paneer and veg curries
- Chilli paneer430 kcal · 20 g protein · 1 plate · 180 g
- Kadai paneer314 kcal · 16 g protein · 1 katori · 150 g
- Paneer tikka masala344 kcal · 16 g protein · 1 katori · 150 g
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Whey shake with milk265 kcal · 32 g protein · 1 glass
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g