Karela sabzi vs lauki sabzi: calories and protein compared
Short answer: for fat loss pick lauki sabzi; for muscle gain karela sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Karela sabzi | Lauki sabzi |
|---|---|---|
| Serving | 1 katori · 100 g | 1 katori · 150 g |
| Calories | 105 kcal | 63 kcal |
| Protein | 2 g | 2 g |
| Carbs | 6 g | 5 g |
| Fat | 8 g | 4 g |
| Protein per 100 kcal | 2.1 g | 2.7 g |
| Calories from fat | 69% | 58% |
What the numbers say
- Karela sabzi has 42 kcal more a serving than lauki sabzi. One serving of karela sabzi has the calories of about 1.7 servings of lauki sabzi.
- Protein is about the same (2 vs 2 g).
- For protein per calorie, lauki sabzi wins with 2.7 g per 100 kcal.
Which to pick
- Losing fat: Lauki sabzi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Karela sabzi, 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.