Beans sabzi vs kerala veg stew: calories and protein compared
Short answer: for fat loss pick beans sabzi; for muscle gain kerala veg stew does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Beans sabzi | Kerala veg stew |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 180 g |
| Calories | 124 kcal | 201 kcal |
| Protein | 3 g | 4 g |
| Carbs | 9 g | 11 g |
| Fat | 9 g | 16 g |
| Protein per 100 kcal | 2.4 g | 1.8 g |
| Calories from fat | 63% | 70% |
What the numbers say
- Kerala veg stew has 77 kcal more a serving than beans sabzi. One serving of kerala veg stew has the calories of about 1.6 servings of beans sabzi.
- Protein is about the same (3 vs 4 g).
- For protein per calorie, beans sabzi wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Beans sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kerala veg stew, 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.