Chana Masala vs Pomfret

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Pomfret has 123 kcal and 19 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Pomfret

123
kcal per 100 g
19 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 Pomfret Difference
Calories Fewer calories for the same weight 120 kcal 123 kcal about the same
Protein More protein helps with fullness and muscle 6 g 19 g better 68%
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 5.1 g 41%
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?

Too close to call

Chana Masala and Pomfret land within a few percent of each other on calories (120 vs 123 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?

Pomfret

Pomfret is the stronger protein source, with 19 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Pomfret — common questions

Pomfret has more calories — about 123 kcal per 100 g compared with 120 kcal for Chana Masala.

Pomfret has more protein — 19 g per 100 g against 6 g for Chana Masala.

Chana Masala and Pomfret land within a few percent of each other on calories (120 vs 123 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Chana Masala carries more fibre.

Pomfret is the stronger protein source, with 19 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 243 kcal and 25 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 Pomfret has 123 kcal and 19 g protein.
Full Chana Masala nutrition & serving sizes
Full Pomfret 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.