Bathua vs Bhindi Masala

Per 100 g, Bathua has 28 kcal and 2.5 g protein, while Bhindi Masala has 94 kcal and 2.1 g protein.

Bathua

28
kcal per 100 g
2.5 g protein

Bhindi Masala

94
kcal per 100 g
2.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bathua Bhindi Masala Difference
Calories Fewer calories for the same weight 28 kcal better 94 kcal 70%
Protein More protein helps with fullness and muscle 2.5 g better 2.1 g 16%
Carbs Lower carbs suits low-carb and diabetic diets 2.6 g better 3.9 g 33%
Fat Lower fat means lower calorie density 0.4 g better 7.7 g 95%
Fiber More fibre improves fullness and digestion 4 g 4.1 g about the same
Sugar Less sugar means a gentler blood-sugar response 0.5 g 0.5 g about the same
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Bathua

Bathua is the lighter choice at 28 kcal per 100 g against 94 for Bhindi Masala — about 70% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bathua

Bathua is the stronger protein source, with 2.5 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bathua vs Bhindi Masala — common questions

Bhindi Masala has more calories — about 94 kcal per 100 g compared with 28 kcal for Bathua.

Bathua has more protein — 2.5 g per 100 g against 2.1 g for Bhindi Masala.

Bathua is the lighter choice at 28 kcal per 100 g against 94 for Bhindi Masala — about 70% fewer calories for the same weight on your plate. That does not make Bhindi Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bathua is the stronger protein source, with 2.5 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 122 kcal and 4.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Bathua has the edge, mainly on calorie density. Per 100 g, Bathua has 28 kcal and 2.5 g protein, while Bhindi Masala has 94 kcal and 2.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bathua nutrition & serving sizes
Full Bhindi Masala nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.