Paneer butter masala vs sambar: calories and protein compared
Short answer: for fat loss pick paneer butter masala; for muscle gain paneer butter masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer butter masala | Sambar |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 304 kcal | 126 kcal |
| Protein | 16 g | 6 g |
| Carbs | 6 g | 17 g |
| Fat | 24 g | 3 g |
| Protein per 100 kcal | 5.2 g | 4.6 g |
| Calories from fat | 72% | 24% |
What the numbers say
- Paneer butter masala has 178 kcal more a serving than sambar. One serving of paneer butter masala has the calories of about 2.4 servings of sambar.
- Paneer butter masala has more protein: 16 g vs 6 g.
- For protein per calorie, paneer butter masala wins with 5.2 g per 100 kcal.
- They suit different diets: paneer butter masala is vegetarian and sambar is vegan.
Which to pick
- Losing fat: Paneer butter masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer butter masala, 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.