Boiled eggs vs grilled fish: calories and protein compared
Short answer: for fat loss pick grilled fish; for muscle gain grilled fish does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Boiled eggs | Grilled fish |
|---|---|---|
| Serving | 2 eggs | 150 g |
| Calories | 143 kcal | 180 kcal |
| Protein | 13 g | 23 g |
| Carbs | 1 g | 0 g |
| Fat | 10 g | 10 g |
| Protein per 100 kcal | 9.1 g | 12.5 g |
| Calories from fat | 63% | 48% |
What the numbers say
- Grilled fish has 37 kcal more a serving than boiled eggs. One serving of grilled fish has the calories of about 1.3 servings of boiled eggs.
- Grilled fish has more protein: 23 g vs 13 g.
- For protein per calorie, grilled fish wins with 12.5 g per 100 kcal.
- They suit different diets: boiled eggs is eggetarian and grilled fish is non-veg.
Which to pick
- Losing fat: Grilled fish, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Grilled fish, 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.