Chicken shawarma vs kerala chicken stew: calories and protein compared
Short answer: for fat loss pick kerala chicken stew; for muscle gain chicken shawarma does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken shawarma | Kerala chicken stew |
|---|---|---|
| Serving | 1 roll | 1 katori · 200 g |
| Calories | 476 kcal | 429 kcal |
| Protein | 24 g | 25 g |
| Carbs | 46 g | 12 g |
| Fat | 22 g | 32 g |
| Protein per 100 kcal | 5 g | 5.9 g |
| Calories from fat | 41% | 67% |
What the numbers say
- Chicken shawarma has 47 kcal more a serving than kerala chicken stew. One serving of chicken shawarma has the calories of about 1.1 servings of kerala chicken stew.
- Protein is about the same (24 vs 25 g).
- For protein per calorie, kerala chicken stew wins with 5.9 g per 100 kcal.
Which to pick
- Losing fat: Kerala chicken stew, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken shawarma, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.