Baingan bharta vs bhindi masala: calories and protein compared
Short answer: for fat loss pick baingan bharta; for muscle gain bhindi masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Baingan bharta | Bhindi masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 107 kcal | 111 kcal |
| Protein | 2 g | 3 g |
| Carbs | 12 g | 10 g |
| Fat | 6 g | 7 g |
| Protein per 100 kcal | 1.9 g | 2.4 g |
| Calories from fat | 51% | 57% |
What the numbers say
- Calories are close: 107 vs 111 kcal a serving.
- Protein is about the same (2 vs 3 g).
- For protein per calorie, bhindi masala wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Baingan bharta, because it is lighter and the protein difference is small.
- Building muscle: Bhindi masala, 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.