Gobi matar vs karela sabzi: calories and protein compared
Short answer: for fat loss pick gobi matar; for muscle gain gobi matar does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Gobi matar | Karela sabzi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 100 g |
| Calories | 116 kcal | 105 kcal |
| Protein | 4 g | 2 g |
| Carbs | 11 g | 6 g |
| Fat | 6 g | 8 g |
| Protein per 100 kcal | 3.4 g | 2.1 g |
| Calories from fat | 46% | 69% |
What the numbers say
- Calories are close: 116 vs 105 kcal a serving.
- Gobi matar has more protein: 4 g vs 2 g.
- For protein per calorie, gobi matar wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Gobi matar, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Gobi matar, 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.