Chana Masala vs Chicken Thigh

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Chicken Thigh has 200 kcal and 18.2 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Chicken Thigh

200
kcal per 100 g
18.2 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 Chana Masala Chicken Thigh Difference
Calories Fewer calories for the same weight 120 kcal better 200 kcal 40%
Protein More protein helps with fullness and muscle 6 g 18.2 g better 67%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 0 g better 100%
Fat Lower fat means lower calorie density 3 g better 14.2 g 79%
Fiber More fibre improves fullness and digestion 5 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 2 g 0 g better 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 200 for Chicken Thigh — about 40% fewer calories for the same weight on your plate. That does not make Chicken Thigh a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Chicken Thigh

Chicken Thigh is the stronger protein source, with 18.2 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Chicken Thigh — common questions

Chicken Thigh has more calories — about 200 kcal per 100 g compared with 120 kcal for Chana Masala.

Chicken Thigh has more protein — 18.2 g per 100 g against 6 g for Chana Masala.

Chana Masala is the lighter choice at 120 kcal per 100 g against 200 for Chicken Thigh — about 40% fewer calories for the same weight on your plate. That does not make Chicken Thigh a bad food; it means the portion has to be smaller to fit the same calorie budget.

Chicken Thigh is the stronger protein source, with 18.2 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 320 kcal and 24.2 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, Chana Masala has 120 kcal and 6 g protein, while Chicken Thigh has 200 kcal and 18.2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Chana Masala nutrition & serving sizes
Full Chicken Thigh nutrition & serving sizes

Other comparisons

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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.