Khaman dhokla vs overnight oats: calories and protein compared
Short answer: for fat loss pick khaman dhokla; for muscle gain overnight oats does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Khaman dhokla | Overnight oats |
|---|---|---|
| Serving | 4 pieces | 1 jar |
| Calories | 201 kcal | 337 kcal |
| Protein | 9 g | 12 g |
| Carbs | 27 g | 48 g |
| Fat | 6 g | 11 g |
| Protein per 100 kcal | 4.4 g | 3.6 g |
| Calories from fat | 29% | 29% |
What the numbers say
- Overnight oats has 136 kcal more a serving than khaman dhokla. One serving of overnight oats has the calories of about 1.7 servings of khaman dhokla.
- Overnight oats has more protein: 12 g vs 9 g.
- For protein per calorie, khaman dhokla wins with 4.4 g per 100 kcal.
- They suit different diets: khaman dhokla is vegan and overnight oats is vegetarian.
Which to pick
- Losing fat: Khaman dhokla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Overnight oats, 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.