Mixed veg sabzi vs patta gobi sabzi: calories and protein compared
Short answer: for fat loss pick patta gobi sabzi; for muscle gain mixed veg sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Mixed veg sabzi | Patta gobi sabzi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 122 kcal | 94 kcal |
| Protein | 3 g | 2 g |
| Carbs | 12 g | 11 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 2.5 g | 2.5 g |
| Calories from fat | 44% | 48% |
What the numbers say
- Mixed veg sabzi has 28 kcal more a serving than patta gobi sabzi. One serving of mixed veg sabzi has the calories of about 1.3 servings of patta gobi sabzi.
- Protein is about the same (3 vs 2 g).
- For protein per calorie, mixed veg sabzi wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Patta gobi sabzi, because it is lighter and the protein difference is small.
- Building muscle: Mixed veg sabzi, 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.