Chicken malai tikka vs paneer 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 | Chicken malai tikka | Paneer tikka |
|---|---|---|
| Serving | 6 pieces · 150 g | 6 pieces · 150 g |
| Calories | 305 kcal | 391 kcal |
| Protein | 37 g | 23 g |
| Carbs | 1 g | 6 g |
| Fat | 17 g | 31 g |
| Protein per 100 kcal | 12 g | 5.8 g |
| Calories from fat | 50% | 71% |
What the numbers say
- Paneer tikka has 86 kcal more a serving than chicken malai tikka. One serving of paneer tikka has the calories of about 1.3 servings of chicken malai tikka.
- Chicken malai tikka has more protein: 37 g vs 23 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 paneer tikka is vegetarian.
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.