Nihari vs tawa fish fry: calories and protein compared
Short answer: for fat loss pick tawa fish fry; for muscle gain nihari does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Nihari | Tawa fish fry |
|---|---|---|
| Serving | 1 katori · 200 g | 2 pieces · 120 g |
| Calories | 387 kcal | 269 kcal |
| Protein | 26 g | 26 g |
| Carbs | 9 g | 8 g |
| Fat | 27 g | 15 g |
| Protein per 100 kcal | 6.7 g | 9.7 g |
| Calories from fat | 63% | 50% |
What the numbers say
- Nihari has 118 kcal more a serving than tawa fish fry. One serving of nihari has the calories of about 1.4 servings of tawa fish fry.
- Protein is about the same (26 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: Nihari, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.