Rogan josh vs tawa fish fry: calories and protein compared
Short answer: for fat loss pick tawa fish fry; for muscle gain rogan josh does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Rogan josh | Tawa fish fry |
|---|---|---|
| Serving | 1 katori · 200 g | 2 pieces · 120 g |
| Calories | 359 kcal | 269 kcal |
| Protein | 24 g | 26 g |
| Carbs | 5 g | 8 g |
| Fat | 27 g | 15 g |
| Protein per 100 kcal | 6.8 g | 9.7 g |
| Calories from fat | 67% | 50% |
What the numbers say
- Rogan josh has 90 kcal more a serving than tawa fish fry. One serving of rogan josh has the calories of about 1.3 servings of tawa fish fry.
- Tawa fish fry has more protein: 26 g vs 24 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: Rogan josh, 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.