Chicken malai tikka vs tandoori chicken: calories and protein compared
Short answer: for fat loss pick chicken malai tikka; for muscle gain tandoori chicken does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken malai tikka | Tandoori chicken |
|---|---|---|
| Serving | 6 pieces · 150 g | 2 leg pieces |
| Calories | 305 kcal | 423 kcal |
| Protein | 37 g | 39 g |
| Carbs | 1 g | 2 g |
| Fat | 17 g | 30 g |
| Protein per 100 kcal | 12 g | 9.2 g |
| Calories from fat | 50% | 64% |
What the numbers say
- Tandoori chicken has 118 kcal more a serving than chicken malai tikka. One serving of tandoori chicken has the calories of about 1.4 servings of chicken malai tikka.
- Tandoori chicken has more protein: 39 g vs 37 g.
- For protein per calorie, chicken malai tikka wins with 12 g per 100 kcal.
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: 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.