Baked Fish vs Chana Masala

Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Chana Masala has 120 kcal and 6 g protein.

Baked Fish

114
kcal per 100 g
8.7 g protein

Chana Masala

120
kcal per 100 g
6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g 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 Baked Fish Chana Masala Difference
Calories Fewer calories for the same weight 114 kcal better 120 kcal 5%
Protein More protein helps with fullness and muscle 8.7 g better 6 g 31%
Carbs Lower carbs suits low-carb and diabetic diets 4.1 g better 18 g 77%
Fat Lower fat means lower calorie density 7 g 3 g better 57%
Fiber More fibre improves fullness and digestion 0.1 g 5 g better 98%
Sugar Less sugar means a gentler blood-sugar response 3.2 g 2 g better 38%
"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?

Baked Fish

Baked Fish is the lighter choice at 114 kcal per 100 g against 120 for Chana Masala — about 5% fewer calories for the same weight on your plate. That does not make Chana Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Baked Fish

Baked Fish is the stronger protein source, with 8.7 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baked Fish vs Chana Masala — common questions

Chana Masala has more calories — about 120 kcal per 100 g compared with 114 kcal for Baked Fish.

Baked Fish has more protein — 8.7 g per 100 g against 6 g for Chana Masala.

Baked Fish is the lighter choice at 114 kcal per 100 g against 120 for Chana Masala — about 5% fewer calories for the same weight on your plate. That does not make Chana Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Baked Fish is the stronger protein source, with 8.7 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 1.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 234 kcal and 14.7 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 Baked Fish has the edge, mainly on calorie density. Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Chana Masala has 120 kcal and 6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Baked Fish nutrition & serving sizes
Full Chana Masala 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.