Grilled fish vs masala omelette: calories and protein compared
Short answer: for fat loss pick grilled fish; for muscle gain grilled fish does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Grilled fish | Masala omelette |
|---|---|---|
| Serving | 150 g | 2 eggs |
| Calories | 180 kcal | 194 kcal |
| Protein | 23 g | 13 g |
| Carbs | 0 g | 2 g |
| Fat | 10 g | 15 g |
| Protein per 100 kcal | 12.5 g | 6.8 g |
| Calories from fat | 48% | 70% |
What the numbers say
- Calories are close: 180 vs 194 kcal a serving.
- Grilled fish has more protein: 23 g vs 13 g.
- For protein per calorie, grilled fish wins with 12.5 g per 100 kcal.
- They suit different diets: grilled fish is non-veg and masala omelette is eggetarian.
Which to pick
- Losing fat: Grilled fish, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Grilled fish, 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.