Best dals and curries for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Butter chicken comes first; sambar comes last.

1. Butter chicken251 kcal · 29 g protein · 1 katori · 200 g · Yes
2. Chicken curry312 kcal · 24 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
3. Mutton curry327 kcal · 24 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
4. Fish curry206 kcal · 21 g protein · 1 katori · 200 g · Yes, as part of a protein-rich meal
5. Paneer butter masala304 kcal · 16 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
6. Paneer bhurji275 kcal · 15 g protein · 1 katori · 120 g · Yes, as part of a protein-rich meal
7. Palak paneer247 kcal · 15 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
8. Matar paneer270 kcal · 14 g protein · 1 katori · 150 g · Yes, as part of a protein-rich meal
9. Egg curry217 kcal · 14 g protein · 2 eggs with gravy · Yes, as part of a protein-rich meal
10. Rajma209 kcal · 11 g protein · 1 katori · 150 g · It helps, but you will need more protein alongside
11. Dal makhani212 kcal · 10 g protein · 1 katori · 150 g · Not for protein
12. Chole230 kcal · 9 g protein · 1 katori · 150 g · Not for protein
13. Moong dal176 kcal · 9 g protein · 1 katori · 150 g · Not for protein
14. Dal tadka174 kcal · 8 g protein · 1 katori · 150 g · Not for protein
15. Kadhi152 kcal · 6 g protein · 1 katori · 150 g · Not for protein
16. Sambar126 kcal · 6 g protein · 1 katori · 150 g · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.