Prawn masala vs rogan josh: calories and protein compared
Short answer: for fat loss pick prawn masala; for muscle gain rogan josh does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Prawn masala | Rogan josh |
|---|---|---|
| Serving | 1 katori · 200 g | 1 katori · 200 g |
| Calories | 216 kcal | 359 kcal |
| Protein | 24 g | 24 g |
| Carbs | 5 g | 5 g |
| Fat | 11 g | 27 g |
| Protein per 100 kcal | 10.9 g | 6.8 g |
| Calories from fat | 47% | 67% |
What the numbers say
- Rogan josh has 143 kcal more a serving than prawn masala. One serving of rogan josh has the calories of about 1.7 servings of prawn masala.
- Protein is about the same (24 vs 24 g).
- For protein per calorie, prawn masala wins with 10.9 g per 100 kcal.
Which to pick
- Losing fat: Prawn masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Rogan josh, 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.