Chana dal fry vs soya chunks curry: calories and protein compared
Short answer: for fat loss pick soya chunks curry; for muscle gain soya chunks curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chana dal fry | Soya chunks curry |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 181 kcal | 178 kcal |
| Protein | 8 g | 16 g |
| Carbs | 23 g | 14 g |
| Fat | 7 g | 6 g |
| Protein per 100 kcal | 4.3 g | 9.2 g |
| Calories from fat | 34% | 32% |
What the numbers say
- Calories are close: 181 vs 178 kcal a serving.
- Soya chunks curry has more protein: 16 g vs 8 g.
- For protein per calorie, soya chunks curry wins with 9.2 g per 100 kcal.
- They suit different diets: chana dal fry is vegetarian and soya chunks curry is vegan.
Which to pick
- Losing fat: Soya chunks curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Soya chunks curry, 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.