Jeera aloo vs mixed veg sabzi: calories and protein compared
Short answer: for fat loss pick mixed veg sabzi; for muscle gain jeera aloo does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Jeera aloo | Mixed veg sabzi |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 150 g |
| Calories | 150 kcal | 122 kcal |
| Protein | 2 g | 3 g |
| Carbs | 20 g | 12 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 1.6 g | 2.5 g |
| Calories from fat | 36% | 44% |
What the numbers say
- Jeera aloo has 28 kcal more a serving than mixed veg sabzi. One serving of jeera aloo has the calories of about 1.2 servings of mixed veg sabzi.
- Protein is about the same (2 vs 3 g).
- For protein per calorie, mixed veg sabzi wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Mixed veg sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Jeera aloo, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.