Goan fish curry vs tawa fish fry: calories and protein compared
Short answer: for fat loss pick tawa fish fry; for muscle gain goan fish curry does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Goan fish curry | Tawa fish fry |
|---|---|---|
| Serving | 1 katori · 200 g | 2 pieces · 120 g |
| Calories | 317 kcal | 269 kcal |
| Protein | 27 g | 26 g |
| Carbs | 4 g | 8 g |
| Fat | 22 g | 15 g |
| Protein per 100 kcal | 8.4 g | 9.7 g |
| Calories from fat | 64% | 50% |
What the numbers say
- Goan fish curry has 48 kcal more a serving than tawa fish fry. One serving of goan fish curry has the calories of about 1.2 servings of tawa fish fry.
- Protein is about the same (27 vs 26 g).
- For protein per calorie, tawa fish fry wins with 9.7 g per 100 kcal.
Which to pick
- Losing fat: Tawa fish fry, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Goan 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.