Beans sabzi vs bhindi masala: calories and protein compared
Short answer: for fat loss pick bhindi masala; for muscle gain beans sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Beans sabzi | Bhindi masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 124 kcal | 111 kcal |
| Protein | 3 g | 3 g |
| Carbs | 9 g | 10 g |
| Fat | 9 g | 7 g |
| Protein per 100 kcal | 2.4 g | 2.4 g |
| Calories from fat | 63% | 57% |
What the numbers say
- Calories are close: 124 vs 111 kcal a serving.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, beans sabzi wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Bhindi masala, because it is lighter and the protein difference is small.
- Building muscle: Beans sabzi, 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.