Kadai paneer vs paneer tikka masala: calories and protein compared
Short answer: for fat loss pick kadai paneer; for muscle gain paneer tikka masala does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Kadai paneer | Paneer tikka masala |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 150 g |
| Calories | 314 kcal | 344 kcal |
| Protein | 16 g | 16 g |
| Carbs | 8 g | 6 g |
| Fat | 25 g | 29 g |
| Protein per 100 kcal | 4.9 g | 4.5 g |
| Calories from fat | 71% | 75% |
What the numbers say
- Paneer tikka masala has 30 kcal more a serving than kadai paneer. One serving of paneer tikka masala has the calories of about 1.1 servings of kadai paneer.
- Protein is about the same (16 vs 16 g).
- For protein per calorie, kadai paneer wins with 4.9 g per 100 kcal.
Which to pick
- Losing fat: Kadai paneer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Paneer tikka masala, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.