Dum aloo vs mushroom masala: calories and protein compared
Short answer: for fat loss pick mushroom masala; for muscle gain dum aloo does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dum aloo | Mushroom masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 212 kcal | 109 kcal |
| Protein | 4 g | 4 g |
| Carbs | 24 g | 8 g |
| Fat | 11 g | 7 g |
| Protein per 100 kcal | 1.7 g | 3.9 g |
| Calories from fat | 46% | 58% |
What the numbers say
- Dum aloo has 103 kcal more a serving than mushroom masala. One serving of dum aloo has the calories of about 1.9 servings of mushroom masala.
- Protein is about the same (4 vs 4 g).
- For protein per calorie, mushroom masala wins with 3.9 g per 100 kcal.
- They suit different diets: dum aloo is vegetarian and mushroom masala is vegan.
Which to pick
- Losing fat: Mushroom masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dum aloo, 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.