Dry fruits mix vs roasted chana snack: calories and protein compared
Short answer: for fat loss pick roasted chana snack; for muscle gain dry fruits mix does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dry fruits mix | Roasted chana snack |
|---|---|---|
| Serving | 1 handful · 30 g | 1 handful · 30 g |
| Calories | 182 kcal | 111 kcal |
| Protein | 5 g | 7 g |
| Carbs | 7 g | 17 g |
| Fat | 16 g | 2 g |
| Protein per 100 kcal | 3 g | 5.9 g |
| Calories from fat | 80% | 12% |
What the numbers say
- Dry fruits mix has 71 kcal more a serving than roasted chana snack. One serving of dry fruits mix has the calories of about 1.6 servings of roasted chana snack.
- Roasted chana snack has more protein: 7 g vs 5 g.
- For protein per calorie, roasted chana snack wins with 5.9 g per 100 kcal.
Which to pick
- Losing fat: Roasted chana snack, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dry fruits mix, 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.