Kaju katli vs mishti doi: calories and protein compared
Short answer: for fat loss pick mishti doi; for muscle gain kaju katli does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kaju katli | Mishti doi |
|---|---|---|
| Serving | 2 pieces | 1 katori · 100 g |
| Calories | 129 kcal | 120 kcal |
| Protein | 3 g | 3 g |
| Carbs | 15 g | 20 g |
| Fat | 7 g | 3 g |
| Protein per 100 kcal | 2.1 g | 2.5 g |
| Calories from fat | 49% | 23% |
What the numbers say
- Calories are close: 129 vs 120 kcal a serving.
- Protein is about the same (3 vs 3 g).
- For protein per calorie, mishti doi wins with 2.5 g per 100 kcal.
- They suit different diets: kaju katli is vegan and mishti doi is vegetarian.
Which to pick
- Losing fat: Mishti doi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kaju katli, 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.