Chana Masala vs Prawn Curry

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Prawn Curry has 109 kcal and 8.5 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Prawn Curry

109
kcal per 100 g
8.5 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 Prawn Curry Difference
Calories Fewer calories for the same weight 120 kcal 109 kcal better 9%
Protein More protein helps with fullness and muscle 6 g 8.5 g better 29%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 3.1 g better 83%
Fat Lower fat means lower calorie density 3 g better 6.9 g 57%
Fiber More fibre improves fullness and digestion 5 g better 1.5 g 70%
Sugar Less sugar means a gentler blood-sugar response 2 g 2.1 g about the same
"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?

Prawn Curry

Prawn Curry is the lighter choice at 109 kcal per 100 g against 120 for Chana Masala — about 9% fewer calories for the same weight on your plate. That does not make Chana Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Prawn Curry

Prawn Curry is the stronger protein source, with 8.5 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Prawn Curry — common questions

Chana Masala has more calories — about 120 kcal per 100 g compared with 109 kcal for Prawn Curry.

Prawn Curry has more protein — 8.5 g per 100 g against 6 g for Chana Masala.

Prawn Curry is the lighter choice at 109 kcal per 100 g against 120 for Chana Masala — about 9% fewer calories for the same weight on your plate. That does not make Chana Masala a bad food; it means the portion has to be smaller to fit the same calorie budget.

Prawn Curry is the stronger protein source, with 8.5 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 229 kcal and 14.5 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 Prawn Curry has the edge, mainly on calorie density. Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Prawn Curry has 109 kcal and 8.5 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 Prawn Curry 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.