Grilled chicken breast vs paneer tikka: calories and protein compared
Short answer: for fat loss pick grilled chicken breast; for muscle gain grilled chicken breast does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Grilled chicken breast | Paneer tikka |
|---|---|---|
| Serving | 150 g cooked | 6 pieces · 150 g |
| Calories | 225 kcal | 391 kcal |
| Protein | 35 g | 23 g |
| Carbs | 0 g | 6 g |
| Fat | 10 g | 31 g |
| Protein per 100 kcal | 15.3 g | 5.8 g |
| Calories from fat | 38% | 71% |
What the numbers say
- Paneer tikka has 166 kcal more a serving than grilled chicken breast. One serving of paneer tikka has the calories of about 1.7 servings of grilled chicken breast.
- Grilled chicken breast has more protein: 35 g vs 23 g.
- For protein per calorie, grilled chicken breast wins with 15.3 g per 100 kcal.
- They suit different diets: grilled chicken breast is non-veg and paneer tikka is vegetarian.
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: Grilled chicken breast, 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.