Besan chilla vs oats with milk: calories and protein compared
Short answer: for fat loss pick besan chilla; for muscle gain oats with milk does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Besan chilla | Oats with milk |
|---|---|---|
| Serving | 2 chilla | 1 bowl |
| Calories | 239 kcal | 268 kcal |
| Protein | 11 g | 12 g |
| Carbs | 31 g | 35 g |
| Fat | 8 g | 9 g |
| Protein per 100 kcal | 4.7 g | 4.3 g |
| Calories from fat | 30% | 31% |
What the numbers say
- Oats with milk has 29 kcal more a serving than besan chilla. One serving of oats with milk has the calories of about 1.1 servings of besan chilla.
- Protein is about the same (11 vs 12 g).
- For protein per calorie, besan chilla wins with 4.7 g per 100 kcal.
- They suit different diets: besan chilla is vegan and oats with milk is vegetarian.
Which to pick
- Losing fat: Besan chilla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Oats with milk, 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.