Dal makhani vs fish curry: calories and protein compared
Short answer: for fat loss pick fish curry; for muscle gain fish curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal makhani | Fish curry |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 200 g |
| Calories | 212 kcal | 206 kcal |
| Protein | 10 g | 21 g |
| Carbs | 24 g | 4 g |
| Fat | 9 g | 10 g |
| Protein per 100 kcal | 4.7 g | 10.2 g |
| Calories from fat | 37% | 45% |
What the numbers say
- Calories are close: 212 vs 206 kcal a serving.
- Fish curry has more protein: 21 g vs 10 g.
- For protein per calorie, fish curry wins with 10.2 g per 100 kcal.
- They suit different diets: dal makhani is vegetarian and fish curry is non-veg.
Which to pick
- Losing fat: Fish curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: 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.