Peanut chaat vs roasted makhana: calories and protein compared
Short answer: for fat loss pick peanut chaat; for muscle gain peanut chaat does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Peanut chaat | Roasted makhana |
|---|---|---|
| Serving | 1 katori · 80 g | 1 katori · 20 g |
| Calories | 240 kcal | 97 kcal |
| Protein | 10 g | 2 g |
| Carbs | 13 g | 15 g |
| Fat | 20 g | 3 g |
| Protein per 100 kcal | 4.3 g | 2.1 g |
| Calories from fat | 74% | 28% |
What the numbers say
- Peanut chaat has 143 kcal more a serving than roasted makhana. One serving of peanut chaat has the calories of about 2.5 servings of roasted makhana.
- Peanut chaat has more protein: 10 g vs 2 g.
- For protein per calorie, peanut chaat wins with 4.3 g per 100 kcal.
- They suit different diets: peanut chaat is vegan and roasted makhana is vegetarian.
Which to pick
- Losing fat: Peanut chaat, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut 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.