Chilli paneer vs malai kofta: 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 | Malai kofta |
|---|---|---|
| Serving | 1 plate · 180 g | 1 katori · 180 g |
| Calories | 430 kcal | 381 kcal |
| Protein | 20 g | 11 g |
| Carbs | 14 g | 16 g |
| Fat | 33 g | 30 g |
| Protein per 100 kcal | 4.6 g | 2.9 g |
| Calories from fat | 69% | 71% |
What the numbers say
- Chilli paneer has 49 kcal more a serving than malai kofta. One serving of chilli paneer has the calories of about 1.1 servings of malai kofta.
- Chilli paneer has more protein: 20 g vs 11 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.