Chicken malai tikka vs egg white omelette: calories and protein compared
Short answer: for fat loss pick egg white omelette; for muscle gain chicken malai tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken malai tikka | Egg white omelette |
|---|---|---|
| Serving | 6 pieces · 150 g | 3 egg whites |
| Calories | 305 kcal | 85 kcal |
| Protein | 37 g | 11 g |
| Carbs | 1 g | 2 g |
| Fat | 17 g | 3 g |
| Protein per 100 kcal | 12 g | 13.1 g |
| Calories from fat | 50% | 32% |
What the numbers say
- Chicken malai tikka has 220 kcal more a serving than egg white omelette. One serving of chicken malai tikka has the calories of about 3.6 servings of egg white omelette.
- Chicken malai tikka has more protein: 37 g vs 11 g.
- For protein per calorie, egg white omelette wins with 13.1 g per 100 kcal.
- They suit different diets: chicken malai tikka is non-veg and egg white omelette is eggetarian.
Which to pick
- Losing fat: Egg white omelette, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken malai 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.