Mutton keema vs nihari: calories and protein compared
Short answer: for fat loss pick mutton keema; for muscle gain nihari does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Mutton keema | Nihari |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 200 g |
| Calories | 354 kcal | 387 kcal |
| Protein | 22 g | 26 g |
| Carbs | 5 g | 9 g |
| Fat | 26 g | 27 g |
| Protein per 100 kcal | 6.3 g | 6.7 g |
| Calories from fat | 67% | 63% |
What the numbers say
- Nihari has 33 kcal more a serving than mutton keema. One serving of nihari has the calories of about 1.1 servings of mutton keema.
- Nihari has more protein: 26 g vs 22 g.
- For protein per calorie, nihari wins with 6.7 g per 100 kcal.
Which to pick
- Losing fat: Mutton keema, because it is lighter and the protein difference is small.
- Building muscle: Nihari, 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.