Pomfret fry vs prawn masala: calories and protein compared
Short answer: for fat loss pick prawn masala; for muscle gain pomfret fry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Pomfret fry | Prawn masala |
|---|---|---|
| Serving | 1 fish | 1 katori · 200 g |
| Calories | 290 kcal | 216 kcal |
| Protein | 30 g | 24 g |
| Carbs | 8 g | 5 g |
| Fat | 16 g | 11 g |
| Protein per 100 kcal | 10.2 g | 10.9 g |
| Calories from fat | 50% | 47% |
What the numbers say
- Pomfret fry has 74 kcal more a serving than prawn masala. One serving of pomfret fry has the calories of about 1.3 servings of prawn masala.
- Pomfret fry has more protein: 30 g vs 24 g.
- For protein per calorie, prawn masala wins with 10.9 g per 100 kcal.
Which to pick
- Losing fat: Prawn masala, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Pomfret fry, 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.