Chicken keema vs chilli chicken: calories and protein compared
Short answer: for fat loss pick chicken keema; for muscle gain chilli chicken does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken keema | Chilli chicken |
|---|---|---|
| Serving | 1 katori · 180 g | 1 plate · 200 g |
| Calories | 286 kcal | 354 kcal |
| Protein | 26 g | 30 g |
| Carbs | 8 g | 16 g |
| Fat | 16 g | 19 g |
| Protein per 100 kcal | 9 g | 8.4 g |
| Calories from fat | 52% | 48% |
What the numbers say
- Chilli chicken has 68 kcal more a serving than chicken keema. One serving of chilli chicken has the calories of about 1.2 servings of chicken keema.
- Chilli chicken has more protein: 30 g vs 26 g.
- For protein per calorie, chicken keema wins with 9 g per 100 kcal.
Which to pick
- Losing fat: Chicken keema, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chilli chicken, 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.