Chana Masala vs Vegetable Soup

Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Vegetable Soup has 55 kcal and 2.2 g protein.

Chana Masala

120
kcal per 100 g
6 g protein

Vegetable Soup

55
kcal per 100 g
2.2 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 Vegetable Soup Difference
Calories Fewer calories for the same weight 120 kcal 55 kcal better 54%
Protein More protein helps with fullness and muscle 6 g better 2.2 g 63%
Carbs Lower carbs suits low-carb and diabetic diets 18 g 7.6 g better 58%
Fat Lower fat means lower calorie density 3 g 1.6 g better 47%
Fiber More fibre improves fullness and digestion 5 g better 3 g 40%
Sugar Less sugar means a gentler blood-sugar response 2 g 1.6 g better 20%
"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?

Vegetable Soup

Vegetable Soup is the lighter choice at 55 kcal per 100 g against 120 for Chana Masala — about 54% 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?

Chana Masala

Chana Masala is the stronger protein source, with 6 g per 100 g against 2.2 g for Vegetable Soup. To match that from Vegetable Soup you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Chana Masala vs Vegetable Soup — common questions

Chana Masala has more calories — about 120 kcal per 100 g compared with 55 kcal for Vegetable Soup.

Chana Masala has more protein — 6 g per 100 g against 2.2 g for Vegetable Soup.

Vegetable Soup is the lighter choice at 55 kcal per 100 g against 120 for Chana Masala — about 54% 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.

Chana Masala is the stronger protein source, with 6 g per 100 g against 2.2 g for Vegetable Soup. To match that from Vegetable Soup you would have to eat roughly 2.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 175 kcal and 8.2 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 Vegetable Soup has the edge, mainly on calorie density. Per 100 g, Chana Masala has 120 kcal and 6 g protein, while Vegetable Soup has 55 kcal and 2.2 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 Vegetable Soup 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.