Malai kofta vs paneer do pyaza: calories and protein compared
Short answer: for fat loss pick paneer do pyaza; for muscle gain paneer do pyaza does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Malai kofta | Paneer do pyaza |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 150 g |
| Calories | 381 kcal | 314 kcal |
| Protein | 11 g | 15 g |
| Carbs | 16 g | 7 g |
| Fat | 30 g | 25 g |
| Protein per 100 kcal | 2.9 g | 4.9 g |
| Calories from fat | 71% | 71% |
What the numbers say
- Malai kofta has 67 kcal more a serving than paneer do pyaza. One serving of malai kofta has the calories of about 1.2 servings of paneer do pyaza.
- Paneer do pyaza has more protein: 15 g vs 11 g.
- For protein per calorie, paneer do pyaza wins with 4.9 g per 100 kcal.
Which to pick
- Losing fat: Paneer do pyaza, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer do pyaza, 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.