Kaju katli vs sooji halwa: calories and protein compared
Short answer: for fat loss pick kaju katli; for muscle gain sooji halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kaju katli | Sooji halwa |
|---|---|---|
| Serving | 2 pieces | 1 katori · 100 g |
| Calories | 129 kcal | 339 kcal |
| Protein | 3 g | 3 g |
| Carbs | 15 g | 48 g |
| Fat | 7 g | 15 g |
| Protein per 100 kcal | 2.1 g | 0.9 g |
| Calories from fat | 49% | 41% |
What the numbers say
- Sooji halwa has 210 kcal more a serving than kaju katli. One serving of sooji halwa has the calories of about 2.6 servings of kaju katli.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, kaju katli wins with 2.1 g per 100 kcal.
- They suit different diets: kaju katli is vegan and sooji halwa is vegetarian.
Which to pick
- Losing fat: Kaju katli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sooji halwa, 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.