Is lauki sabzi good for muscle gain?

PeakX · Is it good for you? · Updated 2026-11-11

Not for protein. It is fuel for training. One serving (1 katori · 150 g) has 63 kcal and 2 g protein.

Why

• 2.7 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
• 63 kcal a serving is 2% of a 2,800 kcal bulking day, and 2 g is 1% of 140 g protein.
• Fat gives 58% 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 3 g protein (125 kcal), so build the meal around another protein food.

More protein a serving in sabzis

• Gobi matar116 kcal · 4 g protein · 1 katori · 150 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