Egg bhurji vs fish tikka: calories and protein compared
Short answer: for fat loss pick fish tikka; for muscle gain fish tikka does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg bhurji | Fish tikka |
|---|---|---|
| Serving | 2 eggs | 6 pieces · 150 g |
| Calories | 200 kcal | 198 kcal |
| Protein | 13 g | 23 g |
| Carbs | 4 g | 2 g |
| Fat | 15 g | 10 g |
| Protein per 100 kcal | 6.7 g | 11.8 g |
| Calories from fat | 68% | 47% |
What the numbers say
- Calories are close: 200 vs 198 kcal a serving.
- Fish tikka has more protein: 23 g vs 13 g.
- For protein per calorie, fish tikka wins with 11.8 g per 100 kcal.
- They suit different diets: egg bhurji is eggetarian and fish tikka is non-veg.
Which to pick
- Losing fat: Fish tikka, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Fish 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.