Chole bhature vs dal chawal: calories and protein compared
Short answer: for fat loss pick dal chawal; for muscle gain chole bhature does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chole bhature | Dal chawal |
|---|---|---|
| Serving | 1 plate (2 bhature) | 1 plate |
| Calories | 878 kcal | 434 kcal |
| Protein | 22 g | 14 g |
| Carbs | 120 g | 78 g |
| Fat | 35 g | 6 g |
| Protein per 100 kcal | 2.5 g | 3.2 g |
| Calories from fat | 35% | 12% |
What the numbers say
- Chole bhature has 444 kcal more a serving than dal chawal. One serving of chole bhature has the calories of about 2 servings of dal chawal.
- Chole bhature has more protein: 22 g vs 14 g.
- For protein per calorie, dal chawal wins with 3.2 g per 100 kcal.
Which to pick
- Losing fat: Dal chawal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chole bhature, 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.