Fish tikka vs grilled fish: calories and protein compared
Short answer: for fat loss pick grilled fish; for muscle gain fish tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fish tikka | Grilled fish |
|---|---|---|
| Serving | 6 pieces · 150 g | 150 g |
| Calories | 198 kcal | 180 kcal |
| Protein | 23 g | 23 g |
| Carbs | 2 g | 0 g |
| Fat | 10 g | 10 g |
| Protein per 100 kcal | 11.8 g | 12.5 g |
| Calories from fat | 47% | 48% |
What the numbers say
- Fish tikka has 18 kcal more a serving than grilled fish. One serving of fish tikka has the calories of about 1.1 servings of grilled fish.
- Protein is about the same (23 vs 23 g).
- For protein per calorie, grilled fish wins with 12.5 g per 100 kcal.
Which to pick
- Losing fat: Grilled fish, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Fish 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.