Chole vs rajma: calories and protein compared
Short answer: for fat loss pick rajma; for muscle gain chole does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chole | Rajma |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 230 kcal | 209 kcal |
| Protein | 9 g | 11 g |
| Carbs | 30 g | 30 g |
| Fat | 9 g | 5 g |
| Protein per 100 kcal | 3.9 g | 5.2 g |
| Calories from fat | 34% | 23% |
What the numbers say
- Chole has 21 kcal more a serving than rajma. One serving of chole has the calories of about 1.1 servings of rajma.
- Rajma has more protein: 11 g vs 9 g.
- For protein per calorie, rajma wins with 5.2 g per 100 kcal.
Which to pick
- Losing fat: Rajma, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chole, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.