Fruit chaat vs sweet corn chaat: calories and protein compared
Short answer: for fat loss pick sweet corn chaat; for muscle gain sweet corn chaat does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fruit chaat | Sweet corn chaat |
|---|---|---|
| Serving | 1 bowl | 1 cup |
| Calories | 133 kcal | 144 kcal |
| Protein | 2 g | 4 g |
| Carbs | 32 g | 23 g |
| Fat | 0 g | 5 g |
| Protein per 100 kcal | 1.3 g | 2.5 g |
| Calories from fat | 2% | 33% |
What the numbers say
- Calories are close: 133 vs 144 kcal a serving.
- Sweet corn chaat has more protein: 4 g vs 2 g.
- For protein per calorie, sweet corn chaat wins with 2.5 g per 100 kcal.
- They suit different diets: fruit chaat is vegan and sweet corn chaat is vegetarian.
Which to pick
- Losing fat: Sweet corn chaat, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sweet corn chaat, 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.