Chilli paneer vs dum aloo: calories and protein compared
Short answer: for fat loss pick chilli paneer; for muscle gain chilli paneer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chilli paneer | Dum aloo |
|---|---|---|
| Serving | 1 plate · 180 g | 1 katori · 150 g |
| Calories | 430 kcal | 212 kcal |
| Protein | 20 g | 4 g |
| Carbs | 14 g | 24 g |
| Fat | 33 g | 11 g |
| Protein per 100 kcal | 4.6 g | 1.7 g |
| Calories from fat | 69% | 46% |
What the numbers say
- Chilli paneer has 218 kcal more a serving than dum aloo. One serving of chilli paneer has the calories of about 2 servings of dum aloo.
- Chilli paneer has more protein: 20 g vs 4 g.
- For protein per calorie, chilli paneer wins with 4.6 g per 100 kcal.
Which to pick
- Losing fat: Chilli paneer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chilli paneer, 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.