Chicken kathi roll vs chilli chicken: calories and protein compared
Short answer: for fat loss pick chilli chicken; for muscle gain chilli chicken does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken kathi roll | Chilli chicken |
|---|---|---|
| Serving | 1 roll | 1 plate · 200 g |
| Calories | 404 kcal | 354 kcal |
| Protein | 25 g | 30 g |
| Carbs | 46 g | 16 g |
| Fat | 13 g | 19 g |
| Protein per 100 kcal | 6.1 g | 8.4 g |
| Calories from fat | 29% | 48% |
What the numbers say
- Chicken kathi roll has 50 kcal more a serving than chilli chicken. One serving of chicken kathi roll has the calories of about 1.1 servings of chilli chicken.
- Chilli chicken has more protein: 30 g vs 25 g.
- For protein per calorie, chilli chicken wins with 8.4 g per 100 kcal.
Which to pick
- Losing fat: Chilli chicken, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chilli chicken, 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.