Fruit chaat vs roasted makhana: calories and protein compared
Short answer: for fat loss pick roasted makhana; for muscle gain fruit chaat does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fruit chaat | Roasted makhana |
|---|---|---|
| Serving | 1 bowl | 1 katori · 20 g |
| Calories | 133 kcal | 97 kcal |
| Protein | 2 g | 2 g |
| Carbs | 32 g | 15 g |
| Fat | 0 g | 3 g |
| Protein per 100 kcal | 1.3 g | 2.1 g |
| Calories from fat | 2% | 28% |
What the numbers say
- Fruit chaat has 36 kcal more a serving than roasted makhana. One serving of fruit chaat has the calories of about 1.4 servings of roasted makhana.
- Protein is about the same (2 vs 2 g).
- For protein per calorie, roasted makhana wins with 2.1 g per 100 kcal.
- They suit different diets: fruit chaat is vegan and roasted makhana is vegetarian.
Which to pick
- Losing fat: Roasted makhana, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Fruit chaat, 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.