Kaju katli vs moong dal halwa: calories and protein compared
Short answer: for fat loss pick kaju katli; for muscle gain moong dal halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kaju katli | Moong dal halwa |
|---|---|---|
| Serving | 2 pieces | 1 katori · 100 g |
| Calories | 129 kcal | 408 kcal |
| Protein | 3 g | 8 g |
| Carbs | 15 g | 43 g |
| Fat | 7 g | 22 g |
| Protein per 100 kcal | 2.1 g | 2 g |
| Calories from fat | 49% | 49% |
What the numbers say
- Moong dal halwa has 279 kcal more a serving than kaju katli. One serving of moong dal halwa has the calories of about 3.2 servings of kaju katli.
- Moong dal halwa has more protein: 8 g vs 3 g.
- For protein per calorie, kaju katli wins with 2.1 g per 100 kcal.
- They suit different diets: kaju katli is vegan and moong dal halwa is vegetarian.
Which to pick
- Losing fat: Kaju katli, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal halwa, 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.