Dal makhani vs kadhi: calories and protein compared
Short answer: for fat loss pick dal makhani; for muscle gain dal makhani does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal makhani | Kadhi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 152 kcal |
| Protein | 10 g | 6 g |
| Carbs | 24 g | 14 g |
| Fat | 9 g | 8 g |
| Protein per 100 kcal | 4.7 g | 4.2 g |
| Calories from fat | 37% | 47% |
What the numbers say
- Dal makhani has 60 kcal more a serving than kadhi. One serving of dal makhani has the calories of about 1.4 servings of kadhi.
- Dal makhani has more protein: 10 g vs 6 g.
- For protein per calorie, dal makhani wins with 4.7 g per 100 kcal.
Which to pick
- Losing fat: Dal makhani, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dal makhani, 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.