Is tofu bhurji good for muscle gain?
It helps, but you will need more protein alongside. One serving (1 katori · 120 g) has 163 kcal and 11 g protein.
163kcal
11 gprotein
6 gcarbs
11 gfat
Why
- 6.5 g protein per 100 kcal (moderate; chicken breast is about 22, plain rice about 2).
- 163 kcal a serving is 6% of a 2,800 kcal bulking day, and 11 g is 8% of 140 g protein.
- Fat gives 61% 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 21 g protein (326 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ katori | 82 | 5 g |
| 1 katori | 163 | 11 g |
| 1½ katori | 245 | 16 g |
| 2 katori | 326 | 21 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
- Roasted chana snack111 kcal · 7 g protein · 1 handful · 30 g