Chicken chettinad vs chicken kathi roll: calories and protein compared
Short answer: for fat loss pick chicken chettinad; for muscle gain chicken kathi roll does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken chettinad | Chicken kathi roll |
|---|---|---|
| Serving | 1 katori · 200 g | 1 roll |
| Calories | 388 kcal | 404 kcal |
| Protein | 24 g | 25 g |
| Carbs | 7 g | 46 g |
| Fat | 30 g | 13 g |
| Protein per 100 kcal | 6.2 g | 6.1 g |
| Calories from fat | 69% | 29% |
What the numbers say
- Chicken kathi roll has 16 kcal more a serving than chicken chettinad. One serving of chicken kathi roll has the calories of about 1 servings of chicken chettinad.
- Protein is about the same (24 vs 25 g).
- For protein per calorie, chicken chettinad wins with 6.2 g per 100 kcal.
Which to pick
- Losing fat: Chicken chettinad, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken kathi roll, 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.