Goan fish curry vs pomfret fry: calories and protein compared
Short answer: for fat loss pick pomfret fry; for muscle gain pomfret fry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Goan fish curry | Pomfret fry |
|---|---|---|
| Serving | 1 katori · 200 g | 1 fish |
| Calories | 317 kcal | 290 kcal |
| Protein | 27 g | 30 g |
| Carbs | 4 g | 8 g |
| Fat | 22 g | 16 g |
| Protein per 100 kcal | 8.4 g | 10.2 g |
| Calories from fat | 64% | 50% |
What the numbers say
- Goan fish curry has 27 kcal more a serving than pomfret fry. One serving of goan fish curry has the calories of about 1.1 servings of pomfret fry.
- Pomfret fry has more protein: 30 g vs 27 g.
- For protein per calorie, pomfret fry wins with 10.2 g per 100 kcal.
Which to pick
- Losing fat: Pomfret fry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Pomfret 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.