Bhetki vs Chana Masala

Per 100 g, Bhetki has 68 kcal and 15.3 g protein, while Chana Masala has 120 kcal and 6 g protein.

Bhetki

68
kcal per 100 g
15.3 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 Bhetki Chana Masala Difference
Calories Fewer calories for the same weight 68 kcal better 120 kcal 43%
Protein More protein helps with fullness and muscle 15.3 g better 6 g 61%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 18 g 100%
Fat Lower fat means lower calorie density 0.3 g better 3 g 90%
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?

Bhetki

Bhetki is the lighter choice at 68 kcal per 100 g against 120 for Chana Masala — about 43% 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?

Bhetki

Bhetki is the stronger protein source, with 15.3 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bhetki vs Chana Masala — common questions

Chana Masala has more calories — about 120 kcal per 100 g compared with 68 kcal for Bhetki.

Bhetki has more protein — 15.3 g per 100 g against 6 g for Chana Masala.

Bhetki is the lighter choice at 68 kcal per 100 g against 120 for Chana Masala — about 43% 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.

Bhetki is the stronger protein source, with 15.3 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 188 kcal and 21.3 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 Bhetki has the edge, mainly on calorie density. Per 100 g, Bhetki has 68 kcal and 15.3 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 Bhetki 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.