Dum aloo vs tofu bhurji: calories and protein compared
Short answer: for fat loss pick tofu bhurji; for muscle gain tofu bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dum aloo | Tofu bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 212 kcal | 163 kcal |
| Protein | 4 g | 11 g |
| Carbs | 24 g | 6 g |
| Fat | 11 g | 11 g |
| Protein per 100 kcal | 1.7 g | 6.5 g |
| Calories from fat | 46% | 61% |
What the numbers say
- Dum aloo has 49 kcal more a serving than tofu bhurji. One serving of dum aloo has the calories of about 1.3 servings of tofu bhurji.
- Tofu bhurji has more protein: 11 g vs 4 g.
- For protein per calorie, tofu bhurji wins with 6.5 g per 100 kcal.
- They suit different diets: dum aloo is vegetarian and tofu bhurji is vegan.
Which to pick
- Losing fat: Tofu bhurji, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Tofu bhurji, 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.