Pomfret fry vs tawa fish fry: calories and protein compared
Short answer: for fat loss pick tawa fish 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 | Tawa fish fry |
|---|---|---|
| Serving | 1 fish | 2 pieces · 120 g |
| Calories | 290 kcal | 269 kcal |
| Protein | 30 g | 26 g |
| Carbs | 8 g | 8 g |
| Fat | 16 g | 15 g |
| Protein per 100 kcal | 10.2 g | 9.7 g |
| Calories from fat | 50% | 50% |
What the numbers say
- Pomfret fry has 21 kcal more a serving than tawa fish fry. One serving of pomfret fry has the calories of about 1.1 servings of tawa fish fry.
- Pomfret fry has more protein: 30 g vs 26 g.
- For protein per calorie, pomfret fry wins with 10.2 g per 100 kcal.
Which to pick
- Losing fat: Tawa fish fry, because it is lighter and the protein difference is small.
- 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.