Chana Masala vs Rohu Fish

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Rohu Fish has 102 kcal and 19.7 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Rohu Fish

102
kcal per 100 g
19.7 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 Rohu Fish Difference
Calories Fewer calories for the same weight 120 kcal 102 kcal better 15%
Protein More protein helps with fullness and muscle 6 g 19.7 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 2.4 g better 20%
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?

Rohu Fish

Rohu Fish is the lighter choice at 102 kcal per 100 g against 120 for Chana Masala — about 15% 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?

Rohu Fish

Rohu Fish is the stronger protein source, with 19.7 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Rohu Fish — common questions

Chana Masala has more calories — about 120 kcal per 100 g compared with 102 kcal for Rohu Fish.

Rohu Fish has more protein — 19.7 g per 100 g against 6 g for Chana Masala.

Rohu Fish is the lighter choice at 102 kcal per 100 g against 120 for Chana Masala — about 15% 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.

Rohu Fish is the stronger protein source, with 19.7 g per 100 g against 6 g for Chana Masala. To match that from Chana Masala you would have to eat roughly 3.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 222 kcal and 25.7 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 Rohu Fish has the edge, mainly on calorie density. Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Rohu Fish has 102 kcal and 19.7 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 Rohu Fish nutrition & serving sizes

Other comparisons

Chana Masala vs Tandoori Chicken Chana Masala vs Egg Chana Masala vs Fish Curry Chana Masala vs Boti Kebab Chana Masala vs Egg White Chana Masala vs Omelette

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.