Lemon rice vs puliyogare: calories and protein compared
Short answer: for fat loss pick lemon rice; for muscle gain puliyogare does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Lemon rice | Puliyogare |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 180 g |
| Calories | 306 kcal | 324 kcal |
| Protein | 7 g | 7 g |
| Carbs | 45 g | 45 g |
| Fat | 11 g | 13 g |
| Protein per 100 kcal | 2.3 g | 2.2 g |
| Calories from fat | 32% | 36% |
What the numbers say
- Puliyogare has 18 kcal more a serving than lemon rice. One serving of puliyogare has the calories of about 1.1 servings of lemon rice.
- Protein is about the same (7 vs 7 g).
- For protein per calorie, lemon rice wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Lemon rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Puliyogare, 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.