Chicken kathi roll vs chicken lollipop: calories and protein compared
Short answer: for fat loss pick chicken kathi roll; for muscle gain chicken lollipop does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken kathi roll | Chicken lollipop |
|---|---|---|
| Serving | 1 roll | 4 pieces |
| Calories | 404 kcal | 404 kcal |
| Protein | 25 g | 24 g |
| Carbs | 46 g | 11 g |
| Fat | 13 g | 30 g |
| Protein per 100 kcal | 6.1 g | 6 g |
| Calories from fat | 29% | 66% |
What the numbers say
- Calories are close: 404 vs 404 kcal a serving.
- Protein is about the same (25 vs 24 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 lollipop, 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.