Chicken kathi roll vs kerala chicken stew: calories and protein compared
Short answer: for fat loss pick chicken kathi roll; for muscle gain kerala chicken stew does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken kathi roll | Kerala chicken stew |
|---|---|---|
| Serving | 1 roll | 1 katori · 200 g |
| Calories | 404 kcal | 429 kcal |
| Protein | 25 g | 25 g |
| Carbs | 46 g | 12 g |
| Fat | 13 g | 32 g |
| Protein per 100 kcal | 6.1 g | 5.9 g |
| Calories from fat | 29% | 67% |
What the numbers say
- Kerala chicken stew has 25 kcal more a serving than chicken kathi roll. One serving of kerala chicken stew has the calories of about 1.1 servings of chicken kathi roll.
- Protein is about the same (25 vs 25 g).
- For protein per calorie, chicken kathi roll wins with 6.1 g per 100 kcal.
Which to pick
- Losing fat: Chicken kathi roll, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kerala chicken stew, 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.