Malai kofta vs tofu bhurji: calories and protein compared
Short answer: for fat loss pick tofu bhurji; 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 | Tofu bhurji |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 120 g |
| Calories | 381 kcal | 163 kcal |
| Protein | 11 g | 11 g |
| Carbs | 16 g | 6 g |
| Fat | 30 g | 11 g |
| Protein per 100 kcal | 2.9 g | 6.5 g |
| Calories from fat | 71% | 61% |
What the numbers say
- Malai kofta has 218 kcal more a serving than tofu bhurji. One serving of malai kofta has the calories of about 2.3 servings of tofu bhurji.
- Protein is about the same (11 vs 11 g).
- For protein per calorie, tofu bhurji wins with 6.5 g per 100 kcal.
- They suit different diets: malai kofta is vegetarian and tofu bhurji is vegan.
Which to pick
- Losing fat: Tofu bhurji, 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.