Chicken malai tikka vs fish tikka: calories and protein compared
Short answer: for fat loss pick fish tikka; 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 | Fish tikka |
|---|---|---|
| Serving | 6 pieces · 150 g | 6 pieces · 150 g |
| Calories | 305 kcal | 198 kcal |
| Protein | 37 g | 23 g |
| Carbs | 1 g | 2 g |
| Fat | 17 g | 10 g |
| Protein per 100 kcal | 12 g | 11.8 g |
| Calories from fat | 50% | 47% |
What the numbers say
- Chicken malai tikka has 107 kcal more a serving than fish tikka. One serving of chicken malai tikka has the calories of about 1.5 servings of fish tikka.
- Chicken malai tikka has more protein: 37 g vs 23 g.
- For protein per calorie, chicken malai tikka wins with 12 g per 100 kcal.
Which to pick
- Losing fat: Fish tikka, because it is lighter and the protein difference is small.
- 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.