Fish curry vs palak paneer: calories and protein compared
Short answer: for fat loss pick fish curry; for muscle gain fish curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fish curry | Palak paneer |
|---|---|---|
| Serving | 1 katori · 200 g | 1 katori · 150 g |
| Calories | 206 kcal | 247 kcal |
| Protein | 21 g | 15 g |
| Carbs | 4 g | 7 g |
| Fat | 10 g | 19 g |
| Protein per 100 kcal | 10.2 g | 5.9 g |
| Calories from fat | 45% | 68% |
What the numbers say
- Palak paneer has 41 kcal more a serving than fish curry. One serving of palak paneer has the calories of about 1.2 servings of fish curry.
- Fish curry has more protein: 21 g vs 15 g.
- For protein per calorie, fish curry wins with 10.2 g per 100 kcal.
- They suit different diets: fish curry is non-veg and palak paneer is vegetarian.
Which to pick
- Losing fat: Fish curry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Fish curry, 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.