Dal chawal vs puri sabzi: calories and protein compared
Short answer: for fat loss pick dal chawal; for muscle gain dal chawal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal chawal | Puri sabzi |
|---|---|---|
| Serving | 1 plate | 1 plate (4 puri) |
| Calories | 434 kcal | 578 kcal |
| Protein | 14 g | 11 g |
| Carbs | 78 g | 70 g |
| Fat | 6 g | 28 g |
| Protein per 100 kcal | 3.2 g | 1.9 g |
| Calories from fat | 12% | 43% |
What the numbers say
- Puri sabzi has 144 kcal more a serving than dal chawal. One serving of puri sabzi has the calories of about 1.3 servings of dal chawal.
- Dal chawal has more protein: 14 g vs 11 g.
- For protein per calorie, dal chawal wins with 3.2 g per 100 kcal.
- They suit different diets: dal chawal is vegetarian and puri sabzi is vegan.
Which to pick
- Losing fat: Dal chawal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dal chawal, 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.