Chana chaat vs upma: calories and protein compared
Short answer: for fat loss pick chana chaat; for muscle gain chana chaat does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chana chaat | Upma |
|---|---|---|
| Serving | 1 katori · 150 g | 1 plate |
| Calories | 192 kcal | 248 kcal |
| Protein | 9 g | 6 g |
| Carbs | 33 g | 41 g |
| Fat | 3 g | 7 g |
| Protein per 100 kcal | 4.9 g | 2.3 g |
| Calories from fat | 12% | 24% |
What the numbers say
- Upma has 56 kcal more a serving than chana chaat. One serving of upma has the calories of about 1.3 servings of chana chaat.
- Chana chaat has more protein: 9 g vs 6 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: Chana 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.