Bangda fry vs goan fish curry: calories and protein compared
Short answer: for fat loss pick bangda fry; for muscle gain goan fish curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bangda fry | Goan fish curry |
|---|---|---|
| Serving | 1 fish | 1 katori · 200 g |
| Calories | 299 kcal | 317 kcal |
| Protein | 24 g | 27 g |
| Carbs | 8 g | 4 g |
| Fat | 19 g | 22 g |
| Protein per 100 kcal | 8 g | 8.4 g |
| Calories from fat | 57% | 64% |
What the numbers say
- Goan fish curry has 18 kcal more a serving than bangda fry. One serving of goan fish curry has the calories of about 1.1 servings of bangda fry.
- Goan fish curry has more protein: 27 g vs 24 g.
- For protein per calorie, goan fish curry wins with 8.4 g per 100 kcal.
Which to pick
- Losing fat: Bangda fry, because it is lighter and the protein difference is small.
- Building muscle: Goan fish curry, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.