Chicken malai tikka vs grilled chicken breast: calories and protein compared
Short answer: for fat loss pick grilled chicken breast; 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 | Grilled chicken breast |
|---|---|---|
| Serving | 6 pieces · 150 g | 150 g cooked |
| Calories | 305 kcal | 225 kcal |
| Protein | 37 g | 35 g |
| Carbs | 1 g | 0 g |
| Fat | 17 g | 10 g |
| Protein per 100 kcal | 12 g | 15.3 g |
| Calories from fat | 50% | 38% |
What the numbers say
- Chicken malai tikka has 80 kcal more a serving than grilled chicken breast. One serving of chicken malai tikka has the calories of about 1.4 servings of grilled chicken breast.
- Chicken malai tikka has more protein: 37 g vs 35 g.
- For protein per calorie, grilled chicken breast wins with 15.3 g per 100 kcal.
Which to pick
- Losing fat: Grilled chicken breast, 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.