Grilled fish vs paneer tikka: calories and protein compared
Short answer: for fat loss pick grilled fish; for muscle gain paneer tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Grilled fish | Paneer tikka |
|---|---|---|
| Serving | 150 g | 6 pieces · 150 g |
| Calories | 180 kcal | 391 kcal |
| Protein | 23 g | 23 g |
| Carbs | 0 g | 6 g |
| Fat | 10 g | 31 g |
| Protein per 100 kcal | 12.5 g | 5.8 g |
| Calories from fat | 48% | 71% |
What the numbers say
- Paneer tikka has 211 kcal more a serving than grilled fish. One serving of paneer tikka has the calories of about 2.2 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.
- They suit different diets: grilled fish is non-veg and paneer tikka is vegetarian.
Which to pick
- Losing fat: Grilled fish, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer 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.