Chicken keema vs chicken soup: calories and protein compared
Short answer: for fat loss pick chicken soup; for muscle gain chicken keema does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken keema | Chicken soup |
|---|---|---|
| Serving | 1 katori · 180 g | 1 bowl |
| Calories | 286 kcal | 105 kcal |
| Protein | 26 g | 12 g |
| Carbs | 8 g | 3 g |
| Fat | 16 g | 5 g |
| Protein per 100 kcal | 9 g | 11.7 g |
| Calories from fat | 52% | 39% |
What the numbers say
- Chicken keema has 181 kcal more a serving than chicken soup. One serving of chicken keema has the calories of about 2.7 servings of chicken soup.
- Chicken keema has more protein: 26 g vs 12 g.
- For protein per calorie, chicken soup wins with 11.7 g per 100 kcal.
Which to pick
- Losing fat: Chicken soup, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken keema, 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.