← Articles
← Articles
A boiled egg has about 6 g of protein, a cup of home-style chicken curry about 22 g, two pieces of tandoori chicken about 32 g and a cup of mutton curry about 24 g. Here are the approximate protein and calories in 16 egg, chicken, fish and mutton dishes, per serving.
| Item (typical portion) | Protein (g) | kcal | Protein per 100 kcal (g) |
|---|---|---|---|
| Chicken tikka (6 pieces, about 120 g) | ~28 | ~190 | ~15 |
| Tandoori chicken (2 pieces, about 150 g) | ~32 | ~250 | ~13 |
| Prawn masala (1 cup) | ~22 | ~220 | ~10 |
| Fish curry (1 cup with 2 pieces) | ~22 | ~250 | ~9 |
| Fish fry, shallow fried (2 pieces) | ~24 | ~280 | ~9 |
| Boiled egg (1 egg) | ~6 | ~75 | ~8 |
| Chicken curry, home style (1 cup with gravy) | ~22 | ~280 | ~8 |
| Keema, mince curry (1 cup) | ~26 | ~330 | ~8 |
| Chicken 65 or fried chicken (5 pieces) | ~25 | ~350 | ~7 |
| Mutton curry (1 cup with gravy) | ~24 | ~350 | ~7 |
| Fried egg, in oil (1 egg) | ~6.5 | ~100 | ~6.5 |
| Egg bhurji (2 eggs) | ~13 | ~200 | ~6.5 |
| Butter chicken (1 cup) | ~22 | ~380 | ~6 |
| Masala omelette (2 eggs) | ~13 | ~220 | ~6 |
| Chicken biryani (1 plate, about 300 g) | ~24 | ~500 | ~5 |
| Egg curry (2 eggs with gravy) | ~14 | ~300 | ~5 |
Our approximate estimates for typical home or restaurant servings. Calories match our chicken, fish and egg calories guide. Cuts, oil and gravy vary; protein per 100 kcal is protein divided by calories, rounded.
Dry, grilled dishes such as tikka and tandoori chicken give the most protein for their calories because there is little gravy or oil. Curries and biryani come lower per 100 kcal, because the oil, cream and rice add calories without adding much protein.
Eggs are small portions, so the totals look modest: one egg is about 6 g, and two eggs in a bhurji or omelette are about 13 g. The cooking fat is the difference between a boiled egg (about 75 kcal) and a fried one (about 100).
Easy way to read it: grills and dry preparations are the leaner numbers, and gravies and fried versions are higher in calories. For vegetarian protein see our protein guides.
Take a photo and Nutrisnap shows an approximate calorie range. It is an AI guess, for fun.
Scan your food Track todayThese are approximate numbers for typical servings, not exact ones, and they are not advice about what you should eat or drink. If you have a health condition or a target from a doctor or dietitian, follow that instead of a general table.
About 6 g for a boiled egg of around 50 g, with about 75 kcal.
About 22 g for a cup of home-style chicken curry with gravy, with about 280 kcal.
About 32 g for two pieces of around 150 g, with about 250 kcal.
About 22 g for a cup with two pieces, with about 250 kcal.
Figures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
← All articles