Chicken hakka noodles vs chicken kathi roll: calories and protein compared
Short answer: for fat loss pick chicken kathi roll; for muscle gain chicken hakka noodles does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken hakka noodles | Chicken kathi roll |
|---|---|---|
| Serving | 1 plate | 1 roll |
| Calories | 458 kcal | 404 kcal |
| Protein | 23 g | 25 g |
| Carbs | 58 g | 46 g |
| Fat | 15 g | 13 g |
| Protein per 100 kcal | 5.1 g | 6.1 g |
| Calories from fat | 29% | 29% |
What the numbers say
- Chicken hakka noodles has 54 kcal more a serving than chicken kathi roll. One serving of chicken hakka noodles has the calories of about 1.1 servings of chicken kathi roll.
- Chicken kathi roll has more protein: 25 g vs 23 g.
- For protein per calorie, chicken kathi roll wins with 6.1 g per 100 kcal.
Which to pick
- Losing fat: Chicken kathi roll, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken hakka noodles, 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.