Kala chana curry vs masoor dal: calories and protein compared
Short answer: for fat loss pick masoor dal; for muscle gain kala chana curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kala chana curry | Masoor dal |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 221 kcal | 175 kcal |
| Protein | 9 g | 9 g |
| Carbs | 30 g | 23 g |
| Fat | 7 g | 5 g |
| Protein per 100 kcal | 3.9 g | 5 g |
| Calories from fat | 30% | 28% |
What the numbers say
- Kala chana curry has 46 kcal more a serving than masoor dal. One serving of kala chana curry has the calories of about 1.3 servings of masoor dal.
- Protein is about the same (9 vs 9 g).
- For protein per calorie, masoor dal wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Masoor dal, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kala chana curry, 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.