Karela sabzi vs kerala veg stew: calories and protein compared
Short answer: for fat loss pick karela sabzi; for muscle gain kerala veg stew does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Karela sabzi | Kerala veg stew |
|---|---|---|
| Serving | 1 katori · 100 g | 1 katori · 180 g |
| Calories | 105 kcal | 201 kcal |
| Protein | 2 g | 4 g |
| Carbs | 6 g | 11 g |
| Fat | 8 g | 16 g |
| Protein per 100 kcal | 2.1 g | 1.8 g |
| Calories from fat | 69% | 70% |
What the numbers say
- Kerala veg stew has 96 kcal more a serving than karela sabzi. One serving of kerala veg stew has the calories of about 1.9 servings of karela sabzi.
- Kerala veg stew has more protein: 4 g vs 2 g.
- For protein per calorie, karela sabzi wins with 2.1 g per 100 kcal.
Which to pick
- Losing fat: Karela sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kerala veg stew, 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.