Malai kofta vs sarson ka saag: calories and protein compared
Short answer: for fat loss pick sarson ka saag; 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 | Sarson ka saag |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 150 g |
| Calories | 381 kcal | 164 kcal |
| Protein | 11 g | 7 g |
| Carbs | 16 g | 15 g |
| Fat | 30 g | 8 g |
| Protein per 100 kcal | 2.9 g | 4.2 g |
| Calories from fat | 71% | 46% |
What the numbers say
- Malai kofta has 217 kcal more a serving than sarson ka saag. One serving of malai kofta has the calories of about 2.3 servings of sarson ka saag.
- Malai kofta has more protein: 11 g vs 7 g.
- For protein per calorie, sarson ka saag wins with 4.2 g per 100 kcal.
Which to pick
- Losing fat: Sarson ka saag, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.