Paneer vs Chicken Tikka
Both sides computed from the same table, at the serving each is actually eaten in.
Per 100 g, paneer is heavier — 265 kcal against 195 kcal for chicken tikka, about 36% more. Per real serving the picture changes: 1 curry portion of paneer is 133 kcal, while 6 pieces of chicken tikka is 234 kcal, because the portions are not the same size. On protein, chicken tikka wins with 25.0 g per 100 g.
Side by side
| Paneer | Chicken Tikka | |
|---|---|---|
| Serving assumed | 1 curry portion · 50 g | 6 pieces · 120 g |
| Calories per serving | 133 | 234 |
| Calories per 100 g | 265 | 195 |
| Protein per 100 g | 18.3 g | 25.0 g |
| Carbs per 100 g | 4.0 g | 4.0 g |
| Fat per 100 g | 20.0 g | 9.0 g |
| Fibre per 100 g | 0.0 g | 0.4 g |
| Walking to burn one serving | 31 min | 55 min |
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Paneer is denser per gram, but people do not eat by the gram — paneer arrives as 1 curry portion and chicken tikka as 6 pieces, and that is where the real difference shows up.
Chicken Tikka carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.