Dal makhani vs egg curry: calories and protein compared
Short answer: for fat loss pick egg curry; for muscle gain egg curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal makhani | Egg curry |
|---|---|---|
| Serving | 1 katori · 150 g | 2 eggs with gravy |
| Calories | 212 kcal | 217 kcal |
| Protein | 10 g | 14 g |
| Carbs | 24 g | 5 g |
| Fat | 9 g | 16 g |
| Protein per 100 kcal | 4.7 g | 6.3 g |
| Calories from fat | 37% | 66% |
What the numbers say
- Calories are close: 212 vs 217 kcal a serving.
- Egg curry has more protein: 14 g vs 10 g.
- For protein per calorie, egg curry wins with 6.3 g per 100 kcal.
- They suit different diets: dal makhani is vegetarian and egg curry is eggetarian.
Which to pick
- Losing fat: Egg curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg curry, 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.