Chicken tikka masala vs chilli chicken: calories and protein compared
Short answer: for fat loss pick chicken tikka masala; for muscle gain chilli chicken does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken tikka masala | Chilli chicken |
|---|---|---|
| Serving | 1 katori · 200 g | 1 plate · 200 g |
| Calories | 276 kcal | 354 kcal |
| Protein | 29 g | 30 g |
| Carbs | 5 g | 16 g |
| Fat | 15 g | 19 g |
| Protein per 100 kcal | 10.4 g | 8.4 g |
| Calories from fat | 50% | 48% |
What the numbers say
- Chilli chicken has 78 kcal more a serving than chicken tikka masala. One serving of chilli chicken has the calories of about 1.3 servings of chicken tikka masala.
- Protein is about the same (29 vs 30 g).
- For protein per calorie, chicken tikka masala wins with 10.4 g per 100 kcal.
Which to pick
- Losing fat: Chicken tikka masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chilli chicken, 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.