Kadhi vs sambar: calories and protein compared
Short answer: for fat loss pick sambar; for muscle gain kadhi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kadhi | Sambar |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 152 kcal | 126 kcal |
| Protein | 6 g | 6 g |
| Carbs | 14 g | 17 g |
| Fat | 8 g | 3 g |
| Protein per 100 kcal | 4.2 g | 4.6 g |
| Calories from fat | 47% | 24% |
What the numbers say
- Kadhi has 26 kcal more a serving than sambar. One serving of kadhi has the calories of about 1.2 servings of sambar.
- Protein is about the same (6 vs 6 g).
- For protein per calorie, sambar wins with 4.6 g per 100 kcal.
- They suit different diets: kadhi is vegetarian and sambar is vegan.
Which to pick
- Losing fat: Sambar, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kadhi, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.