Bangda fry vs prawn masala: calories and protein compared
Short answer: for fat loss pick prawn masala; 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 | Prawn masala |
|---|---|---|
| Serving | 1 fish | 1 katori · 200 g |
| Calories | 299 kcal | 216 kcal |
| Protein | 24 g | 24 g |
| Carbs | 8 g | 5 g |
| Fat | 19 g | 11 g |
| Protein per 100 kcal | 8 g | 10.9 g |
| Calories from fat | 57% | 47% |
What the numbers say
- Bangda fry has 83 kcal more a serving than prawn masala. One serving of bangda fry has the calories of about 1.4 servings of prawn masala.
- Protein is about the same (24 vs 24 g).
- For protein per calorie, prawn masala wins with 10.9 g per 100 kcal.
Which to pick
- Losing fat: Prawn masala, 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.