Karela sabzi vs mixed veg sabzi: calories and protein compared
Short answer: for fat loss pick karela sabzi; for muscle gain mixed veg sabzi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Karela sabzi | Mixed veg sabzi |
|---|---|---|
| Serving | 1 katori · 100 g | 1 katori · 150 g |
| Calories | 105 kcal | 122 kcal |
| Protein | 2 g | 3 g |
| Carbs | 6 g | 12 g |
| Fat | 8 g | 6 g |
| Protein per 100 kcal | 2.1 g | 2.5 g |
| Calories from fat | 69% | 44% |
What the numbers say
- Mixed veg sabzi has 17 kcal more a serving than karela sabzi. One serving of mixed veg sabzi has the calories of about 1.2 servings of karela sabzi.
- Protein is about the same (2 vs 3 g).
- For protein per calorie, mixed veg sabzi wins with 2.5 g per 100 kcal.
Which to pick
- Losing fat: Karela sabzi, because it is lighter and the protein difference is small.
- Building muscle: Mixed veg 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.