Navratan korma vs sarson ka saag: calories and protein compared
Short answer: for fat loss pick sarson ka saag; for muscle gain navratan korma does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Navratan korma | Sarson ka saag |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 267 kcal | 164 kcal |
| Protein | 8 g | 7 g |
| Carbs | 12 g | 15 g |
| Fat | 21 g | 8 g |
| Protein per 100 kcal | 2.9 g | 4.2 g |
| Calories from fat | 70% | 46% |
What the numbers say
- Navratan korma has 103 kcal more a serving than sarson ka saag. One serving of navratan korma has the calories of about 1.6 servings of sarson ka saag.
- Protein is about the same (8 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: Navratan korma, 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.