Boiled eggs vs tandoori chicken: calories and protein compared
Short answer: for fat loss pick boiled eggs; for muscle gain tandoori chicken does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Boiled eggs | Tandoori chicken |
|---|---|---|
| Serving | 2 eggs | 2 leg pieces |
| Calories | 143 kcal | 423 kcal |
| Protein | 13 g | 39 g |
| Carbs | 1 g | 2 g |
| Fat | 10 g | 30 g |
| Protein per 100 kcal | 9.1 g | 9.2 g |
| Calories from fat | 63% | 64% |
What the numbers say
- Tandoori chicken has 280 kcal more a serving than boiled eggs. One serving of tandoori chicken has the calories of about 3 servings of boiled eggs.
- Tandoori chicken has more protein: 39 g vs 13 g.
- For protein per calorie, tandoori chicken wins with 9.2 g per 100 kcal.
- They suit different diets: boiled eggs is eggetarian and tandoori chicken is non-veg.
Which to pick
- Losing fat: Boiled eggs, because it is lighter and the protein difference is small.
- Building muscle: Tandoori chicken, 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.