Chilli paneer vs paneer tikka masala: calories and protein compared
Short answer: for fat loss pick paneer tikka masala; for muscle gain chilli paneer does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chilli paneer | Paneer tikka masala |
|---|---|---|
| Serving | 1 plate · 180 g | 1 katori · 150 g |
| Calories | 430 kcal | 344 kcal |
| Protein | 20 g | 16 g |
| Carbs | 14 g | 6 g |
| Fat | 33 g | 29 g |
| Protein per 100 kcal | 4.6 g | 4.5 g |
| Calories from fat | 69% | 75% |
What the numbers say
- Chilli paneer has 86 kcal more a serving than paneer tikka masala. One serving of chilli paneer has the calories of about 1.3 servings of paneer tikka masala.
- Chilli paneer has more protein: 20 g vs 16 g.
- For protein per calorie, chilli paneer wins with 4.6 g per 100 kcal.
Which to pick
- Losing fat: Paneer tikka masala, because it is lighter and the protein difference is small.
- Building muscle: Chilli paneer, 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.