Paneer vs Chicken Tikka

Both sides computed from the same table, at the serving each is actually eaten in.

Paneer

133

kcal per 1 curry portion (50 g) · 265 kcal/100 g

More energy-dense

Chicken Tikka

234

kcal per 6 pieces (120 g) · 195 kcal/100 g

The short answer

Which one is heavier

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.

SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 curry portion entered at 50 g·REVIEWED JUL 2026

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

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

How two dishes are made comparable

Both columns start from the same source — the per-100 g rows for paneer and chicken tikka in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
Each dish keeps its own serving weight: 1 curry portion at 50 g, 6 pieces at 120 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.

Paneer             265 kcal/100 g ×  50 g ÷ 100 = 133 kcal
Chicken Tikka      195 kcal/100 g × 120 g ÷ 100 = 234 kcal

The full method, and where it is weakest →

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.

Questions

Which has more calories, paneer or chicken tikka?

Which has more protein, paneer or chicken tikka?

Chicken Tikka — 25.0 g per 100 g against 18.3 g. Per real serving that becomes 30.0 g in 6 pieces against 9.2 g in 1 curry portion.

Why do the two comparisons disagree?

Because a per-100 g comparison flatters whatever is eaten in small portions. 1 curry portion of paneer weighs 50 g and 6 pieces of chicken tikka weighs 120 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.

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.

SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026

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