Chana chaat vs paneer sandwich: calories and protein compared
Short answer: for fat loss pick chana chaat; for muscle gain paneer sandwich does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chana chaat | Paneer sandwich |
|---|---|---|
| Serving | 1 katori · 150 g | 1 sandwich |
| Calories | 192 kcal | 274 kcal |
| Protein | 9 g | 12 g |
| Carbs | 33 g | 25 g |
| Fat | 3 g | 14 g |
| Protein per 100 kcal | 4.9 g | 4.3 g |
| Calories from fat | 12% | 46% |
What the numbers say
- Paneer sandwich has 82 kcal more a serving than chana chaat. One serving of paneer sandwich has the calories of about 1.4 servings of chana chaat.
- Paneer sandwich has more protein: 12 g vs 9 g.
- For protein per calorie, chana chaat wins with 4.9 g per 100 kcal.
- They suit different diets: chana chaat is vegan and paneer sandwich is vegetarian.
Which to pick
- Losing fat: Chana chaat, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer sandwich, 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.