Goan fish curry vs nihari: calories and protein compared
Short answer: for fat loss pick goan fish curry; for muscle gain nihari does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Goan fish curry | Nihari |
|---|---|---|
| Serving | 1 katori · 200 g | 1 katori · 200 g |
| Calories | 317 kcal | 387 kcal |
| Protein | 27 g | 26 g |
| Carbs | 4 g | 9 g |
| Fat | 22 g | 27 g |
| Protein per 100 kcal | 8.4 g | 6.7 g |
| Calories from fat | 64% | 63% |
What the numbers say
- Nihari has 70 kcal more a serving than goan fish curry. One serving of nihari has the calories of about 1.2 servings of goan fish curry.
- Protein is about the same (27 vs 26 g).
- For protein per calorie, goan fish curry wins with 8.4 g per 100 kcal.
Which to pick
- Losing fat: Goan fish curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Nihari, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.