Bangda fry vs keema matar: calories and protein compared
Short answer: for fat loss pick bangda fry; for muscle gain bangda fry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bangda fry | Keema matar |
|---|---|---|
| Serving | 1 fish | 1 katori · 180 g |
| Calories | 299 kcal | 343 kcal |
| Protein | 24 g | 21 g |
| Carbs | 8 g | 11 g |
| Fat | 19 g | 23 g |
| Protein per 100 kcal | 8 g | 6.2 g |
| Calories from fat | 57% | 60% |
What the numbers say
- Keema matar has 44 kcal more a serving than bangda fry. One serving of keema matar has the calories of about 1.1 servings of bangda fry.
- Bangda fry has more protein: 24 g vs 21 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: Bangda 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.