Chicken soup vs chilli chicken: calories and protein compared
Short answer: for fat loss pick chicken soup; for muscle gain chilli chicken does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken soup | Chilli chicken |
|---|---|---|
| Serving | 1 bowl | 1 plate · 200 g |
| Calories | 105 kcal | 354 kcal |
| Protein | 12 g | 30 g |
| Carbs | 3 g | 16 g |
| Fat | 5 g | 19 g |
| Protein per 100 kcal | 11.7 g | 8.4 g |
| Calories from fat | 39% | 48% |
What the numbers say
- Chilli chicken has 249 kcal more a serving than chicken soup. One serving of chilli chicken has the calories of about 3.4 servings of chicken soup.
- Chilli chicken has more protein: 30 g vs 12 g.
- For protein per calorie, chicken soup wins with 11.7 g per 100 kcal.
Which to pick
- Losing fat: Chicken soup, 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.