Chicken kathi roll vs palak chicken: calories and protein compared
Short answer: for fat loss pick palak chicken; 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 kathi roll | Palak chicken |
|---|---|---|
| Serving | 1 roll | 1 katori · 200 g |
| Calories | 404 kcal | 323 kcal |
| Protein | 25 g | 26 g |
| Carbs | 46 g | 7 g |
| Fat | 13 g | 22 g |
| Protein per 100 kcal | 6.1 g | 8.1 g |
| Calories from fat | 29% | 62% |
What the numbers say
- Chicken kathi roll has 81 kcal more a serving than palak chicken. One serving of chicken kathi roll has the calories of about 1.3 servings of palak chicken.
- Protein is about the same (25 vs 26 g).
- For protein per calorie, palak chicken wins with 8.1 g per 100 kcal.
Which to pick
- Losing fat: Palak chicken, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken kathi roll, 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.