Kerala veg stew vs mixed veg sabzi: calories and protein compared
Short answer: for fat loss pick mixed veg 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 | Kerala veg stew | Mixed veg sabzi |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 150 g |
| Calories | 201 kcal | 122 kcal |
| Protein | 4 g | 3 g |
| Carbs | 11 g | 12 g |
| Fat | 16 g | 6 g |
| Protein per 100 kcal | 1.8 g | 2.5 g |
| Calories from fat | 70% | 44% |
What the numbers say
- Kerala veg stew has 79 kcal more a serving than mixed veg sabzi. One serving of kerala veg stew has the calories of about 1.7 servings of mixed veg sabzi.
- Protein is about the same (4 vs 3 g).
- For protein per calorie, mixed veg sabzi wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Mixed veg 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.