Chana Masala vs Egg

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Egg has 154 kcal and 12.6 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Egg

154
kcal per 100 g
12.6 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 Chana Masala Egg Difference
Calories Fewer calories for the same weight 120 kcal better 154 kcal 22%
Protein More protein helps with fullness and muscle 6 g 12.6 g better 52%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 1.2 g better 93%
Fat Lower fat means lower calorie density 3 g better 10.6 g 72%
Fiber More fibre improves fullness and digestion 5 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.2 g better 40%
"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 154 for Egg — about 22% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg

Egg is the stronger protein source, with 12.6 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Egg — common questions

Egg has more calories — about 154 kcal per 100 g compared with 120 kcal for Chana Masala.

Egg has more protein — 12.6 g per 100 g against 6 g for Chana Masala.

Chana Masala is the lighter choice at 120 kcal per 100 g against 154 for Egg — about 22% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Egg is the stronger protein source, with 12.6 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 274 kcal and 18.6 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, Chana Masala has 120 kcal and 6 g protein, while Egg has 154 kcal and 12.6 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 Egg 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.