Chicken tikka vs grilled chicken breast: calories and protein compared
Short answer: for fat loss pick grilled chicken breast; for muscle gain chicken tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken tikka | Grilled chicken breast |
|---|---|---|
| Serving | 6 pieces · 150 g | 150 g cooked |
| Calories | 243 kcal | 225 kcal |
| Protein | 35 g | 35 g |
| Carbs | 2 g | 0 g |
| Fat | 10 g | 10 g |
| Protein per 100 kcal | 14.6 g | 15.3 g |
| Calories from fat | 39% | 38% |
What the numbers say
- Chicken tikka has 18 kcal more a serving than grilled chicken breast. One serving of chicken tikka has the calories of about 1.1 servings of grilled chicken breast.
- Protein is about the same (35 vs 35 g).
- For protein per calorie, grilled chicken breast wins with 15.3 g per 100 kcal.
Which to pick
- Losing fat: Grilled chicken breast, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken 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.