Nihari vs rogan josh: calories and protein compared
Short answer: for fat loss pick rogan josh; for muscle gain nihari does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Nihari | Rogan josh |
|---|---|---|
| Serving | 1 katori · 200 g | 1 katori · 200 g |
| Calories | 387 kcal | 359 kcal |
| Protein | 26 g | 24 g |
| Carbs | 9 g | 5 g |
| Fat | 27 g | 27 g |
| Protein per 100 kcal | 6.7 g | 6.8 g |
| Calories from fat | 63% | 67% |
What the numbers say
- Nihari has 28 kcal more a serving than rogan josh. One serving of nihari has the calories of about 1.1 servings of rogan josh.
- Nihari has more protein: 26 g vs 24 g.
- For protein per calorie, rogan josh wins with 6.8 g per 100 kcal.
Which to pick
- Losing fat: Rogan josh, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.