Paneer do pyaza vs tofu bhurji: calories and protein compared
Short answer: for fat loss pick tofu bhurji; for muscle gain paneer do pyaza does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Paneer do pyaza | Tofu bhurji |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 120 g |
| Calories | 314 kcal | 163 kcal |
| Protein | 15 g | 11 g |
| Carbs | 7 g | 6 g |
| Fat | 25 g | 11 g |
| Protein per 100 kcal | 4.9 g | 6.5 g |
| Calories from fat | 71% | 61% |
What the numbers say
- Paneer do pyaza has 151 kcal more a serving than tofu bhurji. One serving of paneer do pyaza has the calories of about 1.9 servings of tofu bhurji.
- Paneer do pyaza has more protein: 15 g vs 11 g.
- For protein per calorie, tofu bhurji wins with 6.5 g per 100 kcal.
- They suit different diets: paneer do pyaza 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: Paneer do pyaza, 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.