Aam Panna vs Chai

Per 100 g, Aam Panna has 36 kcal and 0.2 g protein, while Chai has 50 kcal and 1.7 g protein.

Aam Panna

36
kcal per 100 ml
0.2 g protein

Chai

50
kcal per 100 ml
1.7 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aam Panna Chai Difference
Calories Fewer calories for the same weight 36 kcal better 50 kcal 28%
Protein More protein helps with fullness and muscle 0.2 g 1.7 g better 88%
Carbs Lower carbs suits low-carb and diabetic diets 9 g 6.7 g better 26%
Fat Lower fat means lower calorie density 0 g better 1.7 g 100%
Fiber More fibre improves fullness and digestion 0.6 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 7.5 g 5.3 g better 29%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Aam Panna

Aam Panna is the lighter choice at 36 kcal per 100 g against 50 for Chai — about 28% fewer calories for the same weight on your plate. That does not make Chai a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Chai

Chai is the stronger protein source, with 1.7 g per 100 g against 0.2 g for Aam Panna. To match that from Aam Panna you would have to eat roughly 8.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aam Panna vs Chai — common questions

Chai has more calories — about 50 kcal per 100 g compared with 36 kcal for Aam Panna.

Chai has more protein — 1.7 g per 100 g against 0.2 g for Aam Panna.

Aam Panna is the lighter choice at 36 kcal per 100 g against 50 for Chai — about 28% fewer calories for the same weight on your plate. That does not make Chai a bad food; it means the portion has to be smaller to fit the same calorie budget.

Chai is the stronger protein source, with 1.7 g per 100 g against 0.2 g for Aam Panna. To match that from Aam Panna you would have to eat roughly 8.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 86 kcal and 1.9 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Aam Panna has the edge, mainly on calorie density. Per 100 g, Aam Panna has 36 kcal and 0.2 g protein, while Chai has 50 kcal and 1.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aam Panna nutrition & serving sizes
Full Chai nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.