Chicken malai tikka vs egg bhurji: 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 | Chicken malai tikka | Egg bhurji |
|---|---|---|
| Serving | 6 pieces · 150 g | 2 eggs |
| Calories | 305 kcal | 200 kcal |
| Protein | 37 g | 13 g |
| Carbs | 1 g | 4 g |
| Fat | 17 g | 15 g |
| Protein per 100 kcal | 12 g | 6.7 g |
| Calories from fat | 50% | 68% |
What the numbers say
- Chicken malai tikka has 105 kcal more a serving than egg bhurji. One serving of chicken malai tikka has the calories of about 1.5 servings of egg bhurji.
- 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: chicken malai tikka is non-veg and egg bhurji is eggetarian.
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.