Amritsari fish vs bangda fry: calories and protein compared
Short answer: for fat loss pick bangda fry; for muscle gain amritsari fish does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Amritsari fish | Bangda fry |
|---|---|---|
| Serving | 1 plate | 1 fish |
| Calories | 336 kcal | 299 kcal |
| Protein | 24 g | 24 g |
| Carbs | 15 g | 8 g |
| Fat | 20 g | 19 g |
| Protein per 100 kcal | 7 g | 8 g |
| Calories from fat | 54% | 57% |
What the numbers say
- Amritsari fish has 37 kcal more a serving than bangda fry. One serving of amritsari fish has the calories of about 1.1 servings of bangda fry.
- Protein is about the same (24 vs 24 g).
- For protein per calorie, bangda fry wins with 8 g per 100 kcal.
Which to pick
- Losing fat: Bangda fry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Amritsari fish, 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.