Baked Fish vs Fish Tikka

Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Fish Tikka has 117 kcal and 16 g protein.

Baked Fish

114
kcal per 100 g
8.7 g protein

Fish Tikka

117
kcal per 100 g
16 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Baked Fish Fish Tikka Difference
Calories Fewer calories for the same weight 114 kcal 117 kcal about the same
Protein More protein helps with fullness and muscle 8.7 g 16 g better 46%
Carbs Lower carbs suits low-carb and diabetic diets 4.1 g 3.9 g about the same
Fat Lower fat means lower calorie density 7 g 4.1 g better 41%
Fiber More fibre improves fullness and digestion 0.1 g 1.2 g better 92%
Sugar Less sugar means a gentler blood-sugar response 3.2 g 1.2 g better 63%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Baked Fish and Fish Tikka land within a few percent of each other on calories (114 vs 117 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Fish Tikka carries more fibre.

Which is better for muscle gain?

Fish Tikka

Fish Tikka is the stronger protein source, with 16 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baked Fish vs Fish Tikka — common questions

Fish Tikka has more calories — about 117 kcal per 100 g compared with 114 kcal for Baked Fish.

Fish Tikka has more protein — 16 g per 100 g against 8.7 g for Baked Fish.

Baked Fish and Fish Tikka land within a few percent of each other on calories (114 vs 117 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Fish Tikka carries more fibre.

Fish Tikka is the stronger protein source, with 16 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 231 kcal and 24.7 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Fish Tikka has 117 kcal and 16 g protein.
Full Baked Fish nutrition & serving sizes
Full Fish Tikka nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.