Moong dal chilla vs paneer sandwich: calories and protein compared
Short answer: for fat loss pick moong dal chilla; for muscle gain paneer sandwich does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal chilla | Paneer sandwich |
|---|---|---|
| Serving | 2 chilla | 1 sandwich |
| Calories | 218 kcal | 274 kcal |
| Protein | 12 g | 12 g |
| Carbs | 28 g | 25 g |
| Fat | 6 g | 14 g |
| Protein per 100 kcal | 5.5 g | 4.3 g |
| Calories from fat | 23% | 46% |
What the numbers say
- Paneer sandwich has 56 kcal more a serving than moong dal chilla. One serving of paneer sandwich has the calories of about 1.3 servings of moong dal chilla.
- Protein is about the same (12 vs 12 g).
- For protein per calorie, moong dal chilla wins with 5.5 g per 100 kcal.
- They suit different diets: moong dal chilla is vegan and paneer sandwich is vegetarian.
Which to pick
- Losing fat: Moong dal chilla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer sandwich, 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.