Kala chana curry vs rasam: calories and protein compared
Short answer: for fat loss pick rasam; for muscle gain kala chana curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kala chana curry | Rasam |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 221 kcal | 55 kcal |
| Protein | 9 g | 2 g |
| Carbs | 30 g | 7 g |
| Fat | 7 g | 2 g |
| Protein per 100 kcal | 3.9 g | 4.1 g |
| Calories from fat | 30% | 35% |
What the numbers say
- Kala chana curry has 166 kcal more a serving than rasam. One serving of kala chana curry has the calories of about 4 servings of rasam.
- Kala chana curry has more protein: 9 g vs 2 g.
- For protein per calorie, rasam wins with 4.1 g per 100 kcal.
Which to pick
- Losing fat: Rasam, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Kala chana curry, 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.