Avial vs baingan bharta: calories and protein compared
Short answer: for fat loss pick baingan bharta; for muscle gain avial does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Avial | Baingan bharta |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 182 kcal | 107 kcal |
| Protein | 4 g | 2 g |
| Carbs | 14 g | 12 g |
| Fat | 11 g | 6 g |
| Protein per 100 kcal | 2.3 g | 1.9 g |
| Calories from fat | 57% | 51% |
What the numbers say
- Avial has 75 kcal more a serving than baingan bharta. One serving of avial has the calories of about 1.7 servings of baingan bharta.
- Avial has more protein: 4 g vs 2 g.
- For protein per calorie, avial wins with 2.3 g per 100 kcal.
- They suit different diets: avial is vegetarian and baingan bharta is vegan.
Which to pick
- Losing fat: Baingan bharta, because it is lighter and the protein difference is small.
- 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.