Best mutton, fish and seafood for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Prawn masala comes first; keema matar comes last.

1. Prawn masala216 kcal · 24 g protein · 1 katori · 200 g · 10.9 g per 100 kcal
2. Pomfret fry290 kcal · 30 g protein · 1 fish · 10.2 g per 100 kcal
3. Tawa fish fry269 kcal · 26 g protein · 2 pieces · 120 g · 9.7 g per 100 kcal
4. Machher jhol242 kcal · 21 g protein · 1 katori · 200 g · 8.8 g per 100 kcal
5. Goan fish curry317 kcal · 27 g protein · 1 katori · 200 g · 8.4 g per 100 kcal
6. Bangda fry299 kcal · 24 g protein · 1 fish · 8 g per 100 kcal
7. Amritsari fish336 kcal · 24 g protein · 1 plate · 7 g per 100 kcal
8. Rogan josh359 kcal · 24 g protein · 1 katori · 200 g · 6.8 g per 100 kcal
9. Nihari387 kcal · 26 g protein · 1 katori · 200 g · 6.7 g per 100 kcal
10. Bhuna gosht386 kcal · 26 g protein · 1 katori · 180 g · 6.6 g per 100 kcal
11. Laal maas371 kcal · 24 g protein · 1 katori · 200 g · 6.5 g per 100 kcal
12. Mutton keema354 kcal · 22 g protein · 1 katori · 180 g · 6.3 g per 100 kcal
13. Mutton korma426 kcal · 26 g protein · 1 katori · 200 g · 6.2 g per 100 kcal
14. Keema matar343 kcal · 21 g protein · 1 katori · 180 g · 6.2 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.