Beef vs Chana Masala

Per 100 g, Beef has 157 kcal and 22.6 g protein, while Chana Masala has 120 kcal and 6 g protein.

Beef

157
kcal per 100 g
22.6 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 Beef Chana Masala Difference
Calories Fewer calories for the same weight 157 kcal 120 kcal better 24%
Protein More protein helps with fullness and muscle 22.6 g better 6 g 74%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 18 g 100%
Fat Lower fat means lower calorie density 7.4 g 3 g better 60%
Fiber More fibre improves fullness and digestion 0 g 5 g better 100%
Sugar Less sugar means a gentler blood-sugar response 0 g better 2 g 100%
"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?

Chana Masala

Chana Masala is the lighter choice at 120 kcal per 100 g against 157 for Beef — about 24% fewer calories for the same weight on your plate. That does not make Beef a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Beef

Beef is the stronger protein source, with 22.6 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Beef vs Chana Masala — common questions

Beef has more calories — about 157 kcal per 100 g compared with 120 kcal for Chana Masala.

Beef has more protein — 22.6 g per 100 g against 6 g for Chana Masala.

Chana Masala is the lighter choice at 120 kcal per 100 g against 157 for Beef — about 24% fewer calories for the same weight on your plate. That does not make Beef a bad food; it means the portion has to be smaller to fit the same calorie budget.

Beef is the stronger protein source, with 22.6 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 277 kcal and 28.6 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 Chana Masala has the edge, mainly on calorie density. Per 100 g, Beef has 157 kcal and 22.6 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 Beef 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.