Kadai paneer vs malai kofta: calories and protein compared
Short answer: for fat loss pick kadai paneer; for muscle gain kadai paneer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kadai paneer | Malai kofta |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 180 g |
| Calories | 314 kcal | 381 kcal |
| Protein | 16 g | 11 g |
| Carbs | 8 g | 16 g |
| Fat | 25 g | 30 g |
| Protein per 100 kcal | 4.9 g | 2.9 g |
| Calories from fat | 71% | 71% |
What the numbers say
- Malai kofta has 67 kcal more a serving than kadai paneer. One serving of malai kofta has the calories of about 1.2 servings of kadai paneer.
- Kadai paneer has more protein: 16 g vs 11 g.
- For protein per calorie, kadai paneer wins with 4.9 g per 100 kcal.
Which to pick
- Losing fat: Kadai paneer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kadai paneer, 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.