Pomfret fry vs rogan josh: calories and protein compared
Short answer: for fat loss pick pomfret fry; 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 | Rogan josh |
|---|---|---|
| Serving | 1 fish | 1 katori · 200 g |
| Calories | 290 kcal | 359 kcal |
| Protein | 30 g | 24 g |
| Carbs | 8 g | 5 g |
| Fat | 16 g | 27 g |
| Protein per 100 kcal | 10.2 g | 6.8 g |
| Calories from fat | 50% | 67% |
What the numbers say
- Rogan josh has 69 kcal more a serving than pomfret fry. One serving of rogan josh has the calories of about 1.2 servings of pomfret fry.
- Pomfret fry has more protein: 30 g vs 24 g.
- For protein per calorie, pomfret fry wins with 10.2 g per 100 kcal.
Which to pick
- Losing fat: Pomfret fry, 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.