Malai kofta vs navratan korma: calories and protein compared
Short answer: for fat loss pick navratan korma; for muscle gain malai kofta does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Malai kofta | Navratan korma |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 150 g |
| Calories | 381 kcal | 267 kcal |
| Protein | 11 g | 8 g |
| Carbs | 16 g | 12 g |
| Fat | 30 g | 21 g |
| Protein per 100 kcal | 2.9 g | 2.9 g |
| Calories from fat | 71% | 70% |
What the numbers say
- Malai kofta has 114 kcal more a serving than navratan korma. One serving of malai kofta has the calories of about 1.4 servings of navratan korma.
- Malai kofta has more protein: 11 g vs 8 g.
- For protein per calorie, malai kofta wins with 2.9 g per 100 kcal.
Which to pick
- Losing fat: Navratan korma, because it is lighter and the protein difference is small.
- Building muscle: Malai kofta, 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.