Baingan bharta vs kaddu ki sabzi: calories and protein compared
Short answer: for fat loss pick kaddu ki sabzi; for muscle gain baingan bharta does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Baingan bharta | Kaddu ki sabzi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 107 kcal | 102 kcal |
| Protein | 2 g | 2 g |
| Carbs | 12 g | 12 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 1.9 g | 1.5 g |
| Calories from fat | 51% | 44% |
What the numbers say
- Calories are close: 107 vs 102 kcal a serving.
- Protein is about the same (2 vs 2 g).
- For protein per calorie, baingan bharta wins with 1.9 g per 100 kcal.
Which to pick
- Losing fat: Kaddu ki sabzi, because it is lighter and the protein difference is small.
- Building muscle: Baingan bharta, 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.