Kadhi chawal vs puri sabzi: calories and protein compared
Short answer: for fat loss pick kadhi chawal; for muscle gain puri sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kadhi chawal | Puri sabzi |
|---|---|---|
| Serving | 1 plate | 1 plate (4 puri) |
| Calories | 412 kcal | 578 kcal |
| Protein | 12 g | 11 g |
| Carbs | 70 g | 70 g |
| Fat | 8 g | 28 g |
| Protein per 100 kcal | 3 g | 1.9 g |
| Calories from fat | 17% | 43% |
What the numbers say
- Puri sabzi has 166 kcal more a serving than kadhi chawal. One serving of puri sabzi has the calories of about 1.4 servings of kadhi chawal.
- Protein is about the same (12 vs 11 g).
- For protein per calorie, kadhi chawal wins with 3 g per 100 kcal.
- They suit different diets: kadhi chawal is vegetarian and puri sabzi is vegan.
Which to pick
- Losing fat: Kadhi chawal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Puri sabzi, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.