Chana chaat vs peanut butter toast: calories and protein compared
Short answer: for fat loss pick chana chaat; for muscle gain peanut butter toast does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chana chaat | Peanut butter toast |
|---|---|---|
| Serving | 1 katori · 150 g | 2 slices |
| Calories | 192 kcal | 219 kcal |
| Protein | 9 g | 9 g |
| Carbs | 33 g | 26 g |
| Fat | 3 g | 10 g |
| Protein per 100 kcal | 4.9 g | 3.9 g |
| Calories from fat | 12% | 39% |
What the numbers say
- Peanut butter toast has 27 kcal more a serving than chana chaat. One serving of peanut butter toast has the calories of about 1.1 servings of chana chaat.
- Protein is about the same (9 vs 9 g).
- For protein per calorie, chana chaat wins with 4.9 g per 100 kcal.
Which to pick
- Losing fat: Chana chaat, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut butter toast, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.