Dal palak vs panchmel dal: calories and protein compared
Short answer: for fat loss pick dal palak; for muscle gain panchmel dal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal palak | Panchmel dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 167 kcal | 170 kcal |
| Protein | 9 g | 8 g |
| Carbs | 21 g | 21 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 5.1 g | 4.8 g |
| Calories from fat | 30% | 30% |
What the numbers say
- Calories are close: 167 vs 170 kcal a serving.
- Protein is about the same (9 vs 8 g).
- For protein per calorie, dal palak wins with 5.1 g per 100 kcal.
Which to pick
- Losing fat: Dal palak, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Panchmel dal, 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.