Dry fruits mix vs fruit chaat: calories and protein compared
Short answer: for fat loss pick dry fruits mix; for muscle gain dry fruits mix does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dry fruits mix | Fruit chaat |
|---|---|---|
| Serving | 1 handful · 30 g | 1 bowl |
| Calories | 182 kcal | 133 kcal |
| Protein | 5 g | 2 g |
| Carbs | 7 g | 32 g |
| Fat | 16 g | 0 g |
| Protein per 100 kcal | 3 g | 1.3 g |
| Calories from fat | 80% | 2% |
What the numbers say
- Dry fruits mix has 49 kcal more a serving than fruit chaat. One serving of dry fruits mix has the calories of about 1.4 servings of fruit chaat.
- Dry fruits mix has more protein: 5 g vs 2 g.
- For protein per calorie, dry fruits mix wins with 3 g per 100 kcal.
Which to pick
- Losing fat: Dry fruits mix, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dry fruits mix, 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.