Chana dal fry vs rasam: calories and protein compared
Short answer: for fat loss pick rasam; for muscle gain chana dal fry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chana dal fry | Rasam |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 181 kcal | 55 kcal |
| Protein | 8 g | 2 g |
| Carbs | 23 g | 7 g |
| Fat | 7 g | 2 g |
| Protein per 100 kcal | 4.3 g | 4.1 g |
| Calories from fat | 34% | 35% |
What the numbers say
- Chana dal fry has 126 kcal more a serving than rasam. One serving of chana dal fry has the calories of about 3.3 servings of rasam.
- Chana dal fry has more protein: 8 g vs 2 g.
- For protein per calorie, chana dal fry wins with 4.3 g per 100 kcal.
- They suit different diets: chana dal fry is vegetarian and rasam is vegan.
Which to pick
- Losing fat: Rasam, because it is lighter and the protein difference is small.
- Building muscle: Chana dal fry, 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.