Boiled eggs vs chicken malai tikka: calories and protein compared
Short answer: for fat loss pick chicken malai tikka; for muscle gain chicken malai tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Boiled eggs | Chicken malai tikka |
|---|---|---|
| Serving | 2 eggs | 6 pieces · 150 g |
| Calories | 143 kcal | 305 kcal |
| Protein | 13 g | 37 g |
| Carbs | 1 g | 1 g |
| Fat | 10 g | 17 g |
| Protein per 100 kcal | 9.1 g | 12 g |
| Calories from fat | 63% | 50% |
What the numbers say
- Chicken malai tikka has 162 kcal more a serving than boiled eggs. One serving of chicken malai tikka has the calories of about 2.1 servings of boiled eggs.
- Chicken malai tikka has more protein: 37 g vs 13 g.
- For protein per calorie, chicken malai tikka wins with 12 g per 100 kcal.
- They suit different diets: boiled eggs is eggetarian and chicken malai tikka is non-veg.
Which to pick
- Losing fat: Chicken malai tikka, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken malai tikka, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.