Panchmel dal vs rasam: calories and protein compared
Short answer: for fat loss pick panchmel dal; for muscle gain panchmel dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Panchmel dal | Rasam |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 170 kcal | 55 kcal |
| Protein | 8 g | 2 g |
| Carbs | 21 g | 7 g |
| Fat | 6 g | 2 g |
| Protein per 100 kcal | 4.8 g | 4.1 g |
| Calories from fat | 30% | 35% |
What the numbers say
- Panchmel dal has 115 kcal more a serving than rasam. One serving of panchmel dal has the calories of about 3.1 servings of rasam.
- Panchmel dal has more protein: 8 g vs 2 g.
- For protein per calorie, panchmel dal wins with 4.8 g per 100 kcal.
- They suit different diets: panchmel dal is vegetarian and rasam is vegan.
Which to pick
- Losing fat: Panchmel dal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Panchmel dal, 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.