Catfish vs Chana Masala

Per 100 g, Catfish has 124 kcal and 15.9 g protein, while Chana Masala has 120 kcal and 6 g protein.

Catfish

124
kcal per 100 g
15.9 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 Catfish Chana Masala Difference
Calories Fewer calories for the same weight 124 kcal 120 kcal about the same
Protein More protein helps with fullness and muscle 15.9 g better 6 g 62%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 18 g 100%
Fat Lower fat means lower calorie density 6.2 g 3 g better 52%
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?

Too close to call

Catfish and Chana Masala land within a few percent of each other on calories (124 vs 120 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Chana Masala carries more fibre.

Which is better for muscle gain?

Catfish

Catfish is the stronger protein source, with 15.9 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Catfish vs Chana Masala — common questions

Catfish has more calories — about 124 kcal per 100 g compared with 120 kcal for Chana Masala.

Catfish has more protein — 15.9 g per 100 g against 6 g for Chana Masala.

Catfish and Chana Masala land within a few percent of each other on calories (124 vs 120 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Chana Masala carries more fibre.

Catfish is the stronger protein source, with 15.9 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 244 kcal and 21.9 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Catfish has 124 kcal and 15.9 g protein, while Chana Masala has 120 kcal and 6 g protein.
Full Catfish 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.