Bhindi masala vs karela sabzi: calories and protein compared
Short answer: for fat loss pick karela sabzi; for muscle gain bhindi masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bhindi masala | Karela sabzi |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 100 g |
| Calories | 111 kcal | 105 kcal |
| Protein | 3 g | 2 g |
| Carbs | 10 g | 6 g |
| Fat | 7 g | 8 g |
| Protein per 100 kcal | 2.4 g | 2.1 g |
| Calories from fat | 57% | 69% |
What the numbers say
- Calories are close: 111 vs 105 kcal a serving.
- Protein is about the same (3 vs 2 g).
- For protein per calorie, bhindi masala wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Karela sabzi, 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.