Baked Fish vs Fish Curry

Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Fish Curry has 111 kcal and 8.7 g protein.

Baked Fish

114
kcal per 100 g
8.7 g protein

Fish Curry

111
kcal per 100 g
8.7 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 Fish Curry Difference
Calories Fewer calories for the same weight 114 kcal 111 kcal about the same
Protein More protein helps with fullness and muscle 8.7 g 8.7 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 4.1 g 3.8 g better 7%
Fat Lower fat means lower calorie density 7 g 6.7 g about the same
Fiber More fibre improves fullness and digestion 0.1 g 1.9 g better 95%
Sugar Less sugar means a gentler blood-sugar response 3.2 g 2 g better 38%
"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?

Too close to call

Baked Fish and Fish Curry land within a few percent of each other on calories (114 vs 111 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Fish Curry carries more fibre.

Which is better for muscle gain?

Too close to call

There is little to choose between them: 8.7 g and 8.7 g of protein per 100 g, at 7.6 g and 7.8 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Baked Fish vs Fish Curry — common questions

Baked Fish has more calories — about 114 kcal per 100 g compared with 111 kcal for Fish Curry.

They are close. Baked Fish has 8.7 g and Fish Curry has 8.7 g of protein per 100 g.

Baked Fish and Fish Curry land within a few percent of each other on calories (114 vs 111 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Fish Curry carries more fibre.

There is little to choose between them: 8.7 g and 8.7 g of protein per 100 g, at 7.6 g and 7.8 g per 100 kcal. Either works, and neither replaces a dedicated protein source if you are training hard.

Yes. Combining them gives roughly 225 kcal and 17.4 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Fish Curry has 111 kcal and 8.7 g protein.
Full Baked Fish nutrition & serving sizes
Full Fish Curry nutrition & serving sizes

Other comparisons

Baked Fish vs Chana Masala

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.