Is karela sabzi good for muscle gain?
Not for protein. It is fuel for training. One serving (1 katori · 100 g) has 105 kcal and 2 g protein.
105kcal
2 gprotein
6 gcarbs
8 gfat
Why
- 2.1 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 105 kcal a serving is 4% of a 2,800 kcal bulking day, and 2 g is 1% of 140 g protein.
- Fat gives 69% 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 4 g protein (210 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ katori | 53 | 1 g |
| 1 katori | 105 | 2 g |
| 1½ katori | 158 | 3 g |
| 2 katori | 210 | 4 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