Bharwa Lauki vs Bhindi Masala

Per 100 g, Bharwa Lauki has 93 kcal and 5.9 g protein, while Bhindi Masala has 94 kcal and 2.1 g protein.

Bharwa Lauki

93
kcal per 100 g
5.9 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 Bharwa Lauki Bhindi Masala Difference
Calories Fewer calories for the same weight 93 kcal 94 kcal about the same
Protein More protein helps with fullness and muscle 5.9 g better 2.1 g 64%
Carbs Lower carbs suits low-carb and diabetic diets 4.3 g 3.9 g better 9%
Fat Lower fat means lower calorie density 5.8 g better 7.7 g 25%
Fiber More fibre improves fullness and digestion 1.2 g 4.1 g better 71%
Sugar Less sugar means a gentler blood-sugar response 1.5 g 0.5 g better 67%
"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?

Too close to call

Bharwa Lauki and Bhindi Masala land within a few percent of each other on calories (93 vs 94 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bhindi Masala carries more fibre.

Which is better for muscle gain?

Bharwa Lauki

Bharwa Lauki is the stronger protein source, with 5.9 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 2.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bharwa Lauki vs Bhindi Masala — common questions

Bhindi Masala has more calories — about 94 kcal per 100 g compared with 93 kcal for Bharwa Lauki.

Bharwa Lauki has more protein — 5.9 g per 100 g against 2.1 g for Bhindi Masala.

Bharwa Lauki and Bhindi Masala land within a few percent of each other on calories (93 vs 94 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bhindi Masala carries more fibre.

Bharwa Lauki is the stronger protein source, with 5.9 g per 100 g against 2.1 g for Bhindi Masala. To match that from Bhindi Masala you would have to eat roughly 2.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 188 kcal and 8 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Bharwa Lauki has 93 kcal and 5.9 g protein, while Bhindi Masala has 94 kcal and 2.1 g protein.
Full Bharwa Lauki 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.