Bangda fry vs nihari: calories and protein compared
Short answer: for fat loss pick bangda fry; for muscle gain nihari does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bangda fry | Nihari |
|---|---|---|
| Serving | 1 fish | 1 katori · 200 g |
| Calories | 299 kcal | 387 kcal |
| Protein | 24 g | 26 g |
| Carbs | 8 g | 9 g |
| Fat | 19 g | 27 g |
| Protein per 100 kcal | 8 g | 6.7 g |
| Calories from fat | 57% | 63% |
What the numbers say
- Nihari has 88 kcal more a serving than bangda fry. One serving of nihari has the calories of about 1.3 servings of bangda fry.
- Nihari has more protein: 26 g 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: Nihari, 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.