Dum aloo vs malai kofta: calories and protein compared
Short answer: for fat loss pick malai kofta; for muscle gain malai kofta does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dum aloo | Malai kofta |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 180 g |
| Calories | 212 kcal | 381 kcal |
| Protein | 4 g | 11 g |
| Carbs | 24 g | 16 g |
| Fat | 11 g | 30 g |
| Protein per 100 kcal | 1.7 g | 2.9 g |
| Calories from fat | 46% | 71% |
What the numbers say
- Malai kofta has 169 kcal more a serving than dum aloo. One serving of malai kofta has the calories of about 1.8 servings of dum aloo.
- Malai kofta has more protein: 11 g vs 4 g.
- For protein per calorie, malai kofta wins with 2.9 g per 100 kcal.
Which to pick
- Losing fat: Malai kofta, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Malai kofta, 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.