Boiled eggs vs paneer tikka: calories and protein compared
Short answer: for fat loss pick boiled eggs; for muscle gain paneer tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Boiled eggs | Paneer tikka |
|---|---|---|
| Serving | 2 eggs | 6 pieces · 150 g |
| Calories | 143 kcal | 391 kcal |
| Protein | 13 g | 23 g |
| Carbs | 1 g | 6 g |
| Fat | 10 g | 31 g |
| Protein per 100 kcal | 9.1 g | 5.8 g |
| Calories from fat | 63% | 71% |
What the numbers say
- Paneer tikka has 248 kcal more a serving than boiled eggs. One serving of paneer tikka has the calories of about 2.7 servings of boiled eggs.
- Paneer tikka has more protein: 23 g vs 13 g.
- For protein per calorie, boiled eggs wins with 9.1 g per 100 kcal.
- They suit different diets: boiled eggs is eggetarian and paneer tikka is vegetarian.
Which to pick
- Losing fat: Boiled eggs, 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.