Chicken kathi roll vs chicken tikka masala: calories and protein compared
Short answer: for fat loss pick chicken tikka masala; for muscle gain chicken tikka masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken kathi roll | Chicken tikka masala |
|---|---|---|
| Serving | 1 roll | 1 katori · 200 g |
| Calories | 404 kcal | 276 kcal |
| Protein | 25 g | 29 g |
| Carbs | 46 g | 5 g |
| Fat | 13 g | 15 g |
| Protein per 100 kcal | 6.1 g | 10.4 g |
| Calories from fat | 29% | 50% |
What the numbers say
- Chicken kathi roll has 128 kcal more a serving than chicken tikka masala. One serving of chicken kathi roll has the calories of about 1.5 servings of chicken tikka masala.
- Chicken tikka masala has more protein: 29 g vs 25 g.
- For protein per calorie, chicken tikka masala wins with 10.4 g per 100 kcal.
Which to pick
- Losing fat: Chicken tikka masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken tikka masala, 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.