Fish Tikka Calories Calculator
Fish tikka is a popular Pakistani BBQ dish where chunks of firm white fish are marinated in spiced yogurt with ginger, garlic, cumin, and chilli, then grilled in a tandoor or over charcoal. At approximately 145 kcal per 100g, fish tikka is one of the lowest-calorie high-protein BBQ options available at Pakistani BBQ restaurants.
Fish Tikka Calculator
To burn about 180 kcal you may need roughly:
✨ Healthy Alternative Tips
Fish Tikka nutrition tips
Fish tikka is one of the healthiest items on any Pakistani BBQ menu. The fish is lean, the marinade is yogurt-based rather than oil-heavy, and grilling is a dry cooking method. A 200g portion delivers 290 kcal and approximately 44g protein — exceptional protein density.
How to use this calculator
Choose firm fish like rohu, singhara, or pomfret for tikka — these hold up well to marinating and grilling. Ask for minimal oil on the grill. A side of green chutney rather than creamy raita keeps the accompaniment calories low.
Best for fitness goals
Fish tikka is outstanding for both weight loss and muscle gain. For weight loss, 150g with green salad and one chapati is approximately 350 kcal with 35g protein. For muscle gain, a 250g portion provides 55g protein with only 360 kcal — one of the most efficient protein sources on any Pakistani menu.
Fish Tikka Calories Guide — Portion Size Table
| Portion / Goal | Estimated Calories | Best Use |
|---|---|---|
| Small (~100g) | ~145 kcal | Light snack or appetiser |
| Standard (~200g) | ~290 kcal | Main BBQ serving |
| Large (~300g) | ~435 kcal | High-protein portion |
Fish Tikka — Pakistan's Lean BBQ Champion
Fish tikka holds a unique position in Pakistani BBQ culture. While chicken and beef dominate the traditional BBQ (mangal) landscape, fish tikka offers a nutritional profile that fitness-conscious Pakistanis have increasingly embraced: very high protein content, very low fat, and a calorie count that sits well below any comparable BBQ meat dish. The marinade for fish tikka typically includes beaten yogurt, ginger-garlic paste, cumin, coriander, red chilli, turmeric, lime juice, and salt. Fish pieces are marinated for two to four hours before being threaded onto skewers and cooked in a tandoor oven or over charcoal, giving them a smoky char and fragrant spice crust while keeping the inside moist.
Fish tikka is most prominent in Karachi's coastal restaurant culture, particularly in the Clifton and Defence restaurant zones where fish is flown or trucked in fresh from the Arabian Sea. Lahore's BBQ restaurants — especially on MM Alam Road and Gulberg — have also embraced fish tikka alongside their traditional karahi and BBQ offerings. In river towns along the Indus — Sukkur, Thatta, and Hyderabad — freshwater fish tikka using river rohu and singhara is deeply embedded in local food culture.
Fish Tikka vs Other Pakistani BBQ Options
| BBQ Dish | Calories per 100g | Protein per 100g |
|---|---|---|
| Fish tikka | ~145 kcal | ~22g |
| Chicken malai boti | ~175 kcal | ~22g |
| Seekh kabab (beef) | ~205 kcal | ~20g |
| Sajji (whole roast) | ~200 kcal | ~24g |
Omega-3 and Heart Health
Fish tikka made with marine fish — pomfret, sea bass, or snapper — provides omega-3 fatty acids that are largely absent from chicken and beef. Even river fish like rohu contains beneficial fats. For Pakistanis managing cholesterol or cardiovascular risk, substituting a weekly BBQ chicken meal with fish tikka offers genuine nutritional benefit without sacrificing the BBQ experience.
Activity Burn
| Activity | Time to burn 290 kcal (200g) |
|---|---|
| Brisk walking | ~50 minutes |
| Jogging | ~24 minutes |
| Swimming | ~28 minutes |
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FAQs
How many calories in fish tikka?
A 200g serving of fish tikka contains approximately 290 kcal with 44g protein. It is one of the highest-protein, lowest-calorie BBQ options in Pakistan.
Which fish is best for fish tikka in Pakistan?
Rohu, singhara (catfish), pomfret, and basa are commonly used. Rohu and singhara have a firm texture that holds well on the grill. Pomfret is leaner but more delicate.
Is fish tikka good for weight loss?
Excellent for weight loss. High protein, low fat, low calories. Grilled over direct heat without excess oil, a 200g portion is only 290 kcal.
How much protein is in fish tikka?
Approximately 22g per 100g — among the highest protein-per-calorie ratios of any Pakistani BBQ dish.
Is fish tikka available across Pakistan?
Fish tikka is most popular in Karachi (proximity to the sea), Lahore (where BBQ culture is strongest), and along the Indus River towns where fresh river fish is abundant. Islamabad and Rawalpindi also have dedicated fish tikka restaurants.
Nutritional data based on standard Pakistani recipes and regional food databases. Values vary by preparation method, oil quantity, and portion size. Use as a general guide only. See our Data Sources and Methodology pages.