Aloo methi vs avial: calories and protein compared
Short answer: for fat loss pick aloo methi; for muscle gain avial does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Aloo methi | Avial |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 150 g |
| Calories | 143 kcal | 182 kcal |
| Protein | 4 g | 4 g |
| Carbs | 17 g | 14 g |
| Fat | 7 g | 11 g |
| Protein per 100 kcal | 2.5 g | 2.3 g |
| Calories from fat | 41% | 57% |
What the numbers say
- Avial has 39 kcal more a serving than aloo methi. One serving of avial has the calories of about 1.3 servings of aloo methi.
- Protein is about the same (4 vs 4 g).
- For protein per calorie, aloo methi wins with 2.5 g per 100 kcal.
- They suit different diets: aloo methi is vegan and avial is vegetarian.
Which to pick
- Losing fat: Aloo methi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Avial, 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.