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Paneer tikka (tandoor/grill) vs Chicken tikka (boneless)
Gram for calorie, Paneer tikka (tandoor/grill) carries less protein per kcal than Chicken tikka (boneless) — 26 g protein for 338 kcal against 33 g for 238 kcal. For fat loss, where protein-per-calorie matters most, Chicken tikka (boneless) is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Chicken tikka (boneless) wins with 33 g against 26 g. On cost, Chicken tikka (boneless) is the cheaper way to hit a protein target — ₹133.3 per 20 g protein versus ₹138.5. Neither is "bad" — Paneer tikka (tandoor/grill) is a paneer & soy item and Chicken tikka (boneless) is a chicken item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | Paneer tikka (tandoor/grill) | Chicken tikka (boneless) |
|---|---|---|
| Serving | 6 pieces (120 g paneer) | 6 pieces (150 g) |
| Calories | 338 | 238 |
| Protein g | 26 | 33 |
| Carbs g | 9 | 4 |
| Fat g | 22 | 10 |
| Cost per serving | ₹180 | ₹220 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, Paneer tikka (tandoor/grill) or Chicken tikka (boneless)?
- Paneer tikka (tandoor/grill) has 26 g protein per serving; Chicken tikka (boneless) has 33 g. Chicken tikka (boneless) is ahead in absolute grams.
- Which is better for fat loss?
- Chicken tikka (boneless) carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- Chicken tikka (boneless) is the cheaper source of protein between the two, at current Indian retail prices.