Baked Fish vs Egg

Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Egg has 154 kcal and 12.6 g protein.

Baked Fish

114
kcal per 100 g
8.7 g protein

Egg

154
kcal per 100 g
12.6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Baked Fish Egg Difference
Calories Fewer calories for the same weight 114 kcal better 154 kcal 26%
Protein More protein helps with fullness and muscle 8.7 g 12.6 g better 31%
Carbs Lower carbs suits low-carb and diabetic diets 4.1 g 1.2 g better 71%
Fat Lower fat means lower calorie density 7 g better 10.6 g 34%
Fiber More fibre improves fullness and digestion 0.1 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 3.2 g 1.2 g better 63%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Baked Fish

Baked Fish is the lighter choice at 114 kcal per 100 g against 154 for Egg — about 26% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg

Egg is the stronger protein source, with 12.6 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baked Fish vs Egg — common questions

Egg has more calories — about 154 kcal per 100 g compared with 114 kcal for Baked Fish.

Egg has more protein — 12.6 g per 100 g against 8.7 g for Baked Fish.

Baked Fish is the lighter choice at 114 kcal per 100 g against 154 for Egg — about 26% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Egg is the stronger protein source, with 12.6 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 268 kcal and 21.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Baked Fish has the edge, mainly on calorie density. Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Egg has 154 kcal and 12.6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Baked Fish nutrition & serving sizes
Full Egg nutrition & serving sizes

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.