Jeera aloo vs kaddu ki sabzi: calories and protein compared
Short answer: for fat loss pick kaddu ki sabzi; for muscle gain jeera aloo does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Jeera aloo | Kaddu ki sabzi |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 150 g |
| Calories | 150 kcal | 102 kcal |
| Protein | 2 g | 2 g |
| Carbs | 20 g | 12 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 1.6 g | 1.5 g |
| Calories from fat | 36% | 44% |
What the numbers say
- Jeera aloo has 48 kcal more a serving than kaddu ki sabzi. One serving of jeera aloo has the calories of about 1.5 servings of kaddu ki sabzi.
- Protein is about the same (2 vs 2 g).
- For protein per calorie, jeera aloo wins with 1.6 g per 100 kcal.
Which to pick
- Losing fat: Kaddu ki sabzi, because it is lighter and the protein difference is small.
- Building muscle: Jeera 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.