Chana Masala vs Poached Egg

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Poached Egg has 124 kcal and 12 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Poached Egg

124
kcal per 100 g
12 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 Poached Egg Difference
Calories Fewer calories for the same weight 120 kcal 124 kcal about the same
Protein More protein helps with fullness and muscle 6 g 12 g better 50%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 0.4 g better 98%
Fat Lower fat means lower calorie density 3 g better 8.2 g 63%
Fiber More fibre improves fullness and digestion 5 g better 0.2 g 96%
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?

Too close to call

Chana Masala and Poached Egg land within a few percent of each other on calories (120 vs 124 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?

Poached Egg

Poached Egg is the stronger protein source, with 12 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Poached Egg — common questions

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

Poached Egg has more protein — 12 g per 100 g against 6 g for Chana Masala.

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

Poached Egg is the stronger protein source, with 12 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 2 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 18 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, Chana Masala has 120 kcal and 6 g protein, while Poached Egg has 124 kcal and 12 g protein.
Full Chana Masala nutrition & serving sizes
Full Poached 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.