Paneer bhurji vs sambar: calories and protein compared
Short answer: for fat loss pick paneer bhurji; for muscle gain paneer bhurji does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer bhurji | Sambar |
|---|---|---|
| Serving | 1 katori · 120 g | 1 katori · 150 g |
| Calories | 275 kcal | 126 kcal |
| Protein | 15 g | 6 g |
| Carbs | 5 g | 17 g |
| Fat | 22 g | 3 g |
| Protein per 100 kcal | 5.5 g | 4.6 g |
| Calories from fat | 71% | 24% |
What the numbers say
- Paneer bhurji has 149 kcal more a serving than sambar. One serving of paneer bhurji has the calories of about 2.2 servings of sambar.
- Paneer bhurji has more protein: 15 g vs 6 g.
- For protein per calorie, paneer bhurji wins with 5.5 g per 100 kcal.
- They suit different diets: paneer bhurji is vegetarian and sambar is vegan.
Which to pick
- Losing fat: Paneer bhurji, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer bhurji, 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.