Malai kofta vs paneer tikka masala: calories and protein compared
Short answer: for fat loss pick paneer tikka masala; for muscle gain paneer tikka masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Malai kofta | Paneer tikka masala |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 150 g |
| Calories | 381 kcal | 344 kcal |
| Protein | 11 g | 16 g |
| Carbs | 16 g | 6 g |
| Fat | 30 g | 29 g |
| Protein per 100 kcal | 2.9 g | 4.5 g |
| Calories from fat | 71% | 75% |
What the numbers say
- Malai kofta has 37 kcal more a serving than paneer tikka masala. One serving of malai kofta has the calories of about 1.1 servings of paneer tikka masala.
- Paneer tikka masala has more protein: 16 g vs 11 g.
- For protein per calorie, paneer tikka masala wins with 4.5 g per 100 kcal.
Which to pick
- Losing fat: Paneer tikka masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer tikka masala, 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.