Chana Masala vs Mutton Shoulder

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Mutton Shoulder has 188 kcal and 20.3 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Mutton Shoulder

188
kcal per 100 g
20.3 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 Mutton Shoulder Difference
Calories Fewer calories for the same weight 120 kcal better 188 kcal 36%
Protein More protein helps with fullness and muscle 6 g 20.3 g better 70%
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 11.9 g 75%
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 188 for Mutton Shoulder — about 36% fewer calories for the same weight on your plate. That does not make Mutton Shoulder a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Mutton Shoulder

Mutton Shoulder is the stronger protein source, with 20.3 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Mutton Shoulder — common questions

Mutton Shoulder has more calories — about 188 kcal per 100 g compared with 120 kcal for Chana Masala.

Mutton Shoulder has more protein — 20.3 g per 100 g against 6 g for Chana Masala.

Chana Masala is the lighter choice at 120 kcal per 100 g against 188 for Mutton Shoulder — about 36% fewer calories for the same weight on your plate. That does not make Mutton Shoulder a bad food; it means the portion has to be smaller to fit the same calorie budget.

Mutton Shoulder is the stronger protein source, with 20.3 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 308 kcal and 26.3 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 Chana Masala has the edge, mainly on calorie density. Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Mutton Shoulder has 188 kcal and 20.3 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 Mutton Shoulder nutrition & serving sizes

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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.