Dum aloo vs gatte ki sabzi: calories and protein compared
Short answer: for fat loss pick gatte ki sabzi; for muscle gain gatte ki sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dum aloo | Gatte ki sabzi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 275 kcal |
| Protein | 4 g | 11 g |
| Carbs | 24 g | 26 g |
| Fat | 11 g | 14 g |
| Protein per 100 kcal | 1.7 g | 3.9 g |
| Calories from fat | 46% | 47% |
What the numbers say
- Gatte ki sabzi has 63 kcal more a serving than dum aloo. One serving of gatte ki sabzi has the calories of about 1.3 servings of dum aloo.
- Gatte ki sabzi has more protein: 11 g vs 4 g.
- For protein per calorie, gatte ki sabzi wins with 3.9 g per 100 kcal.
Which to pick
- Losing fat: Gatte ki sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gatte ki sabzi, 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.