Is beans sabzi good for muscle gain?
Not for protein. It is fuel for training. One serving (1 katori · 150 g) has 124 kcal and 3 g protein.
124kcal
3 gprotein
9 gcarbs
9 gfat
Why
- 2.4 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 124 kcal a serving is 4% of a 2,800 kcal bulking day, and 3 g is 2% of 140 g protein.
- Fat gives 63% of its calories, mostly from the cooking fat, so the recipe matters more than the dish.
The portion to aim for
Even 2 katori gives 6 g protein (248 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ katori | 62 | 2 g |
| 1 katori | 124 | 3 g |
| 1½ katori | 186 | 5 g |
| 2 katori | 248 | 6 g |
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g