Roasted makhana vs sweet corn chaat: calories and protein compared
Short answer: for fat loss pick roasted makhana; for muscle gain sweet corn chaat does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Roasted makhana | Sweet corn chaat |
|---|---|---|
| Serving | 1 katori · 20 g | 1 cup |
| Calories | 97 kcal | 144 kcal |
| Protein | 2 g | 4 g |
| Carbs | 15 g | 23 g |
| Fat | 3 g | 5 g |
| Protein per 100 kcal | 2.1 g | 2.5 g |
| Calories from fat | 28% | 33% |
What the numbers say
- Sweet corn chaat has 47 kcal more a serving than roasted makhana. One serving of sweet corn chaat has the calories of about 1.5 servings of roasted makhana.
- 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.
Which to pick
- Losing fat: Roasted makhana, because it is lighter and the protein difference is small.
- 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.