Bhuna gosht vs rogan josh: calories and protein compared
Short answer: for fat loss pick rogan josh; for muscle gain bhuna gosht does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bhuna gosht | Rogan josh |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 200 g |
| Calories | 386 kcal | 359 kcal |
| Protein | 26 g | 24 g |
| Carbs | 6 g | 5 g |
| Fat | 29 g | 27 g |
| Protein per 100 kcal | 6.6 g | 6.8 g |
| Calories from fat | 67% | 67% |
What the numbers say
- Bhuna gosht has 27 kcal more a serving than rogan josh. One serving of bhuna gosht has the calories of about 1.1 servings of rogan josh.
- Bhuna gosht has more protein: 26 g vs 24 g.
- For protein per calorie, rogan josh wins with 6.8 g per 100 kcal.
Which to pick
- Losing fat: Rogan josh, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Bhuna gosht, 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.