Baked Fish vs Tandoori Fish

Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Tandoori Fish has 96 kcal and 11.2 g protein.

Baked Fish

114
kcal per 100 g
8.7 g protein

Tandoori Fish

96
kcal per 100 g
11.2 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 Tandoori Fish Difference
Calories Fewer calories for the same weight 114 kcal 96 kcal better 16%
Protein More protein helps with fullness and muscle 8.7 g 11.2 g better 22%
Carbs Lower carbs suits low-carb and diabetic diets 4.1 g 2.4 g better 42%
Fat Lower fat means lower calorie density 7 g 4.7 g better 33%
Fiber More fibre improves fullness and digestion 0.1 g 0.6 g better 83%
Sugar Less sugar means a gentler blood-sugar response 3.2 g 1.6 g better 50%
"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?

Tandoori Fish

Tandoori Fish is the lighter choice at 96 kcal per 100 g against 114 for Baked Fish — about 16% fewer calories for the same weight on your plate. That does not make Baked Fish a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Tandoori Fish

Tandoori Fish is the stronger protein source, with 11.2 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Baked Fish vs Tandoori Fish — common questions

Baked Fish has more calories — about 114 kcal per 100 g compared with 96 kcal for Tandoori Fish.

Tandoori Fish has more protein — 11.2 g per 100 g against 8.7 g for Baked Fish.

Tandoori Fish is the lighter choice at 96 kcal per 100 g against 114 for Baked Fish — about 16% fewer calories for the same weight on your plate. That does not make Baked Fish a bad food; it means the portion has to be smaller to fit the same calorie budget.

Tandoori Fish is the stronger protein source, with 11.2 g per 100 g against 8.7 g for Baked Fish. To match that from Baked Fish you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 210 kcal and 19.9 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 Tandoori Fish has the edge, mainly on calorie density. Per 100 g, Baked Fish has 114 kcal and 8.7 g protein, while Tandoori Fish has 96 kcal and 11.2 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 Tandoori Fish 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.