Bangda vs Hilsa

Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Hilsa has 259 kcal and 21.8 g protein.

Bangda

101
kcal per 100 g
21.5 g protein

Hilsa

259
kcal per 100 g
21.8 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 Bangda Hilsa Difference
Calories Fewer calories for the same weight 101 kcal better 259 kcal 61%
Protein More protein helps with fullness and muscle 21.5 g 21.8 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 0 g 0 g about the same
Fat Lower fat means lower calorie density 1.5 g better 18.5 g 92%
Fiber More fibre improves fullness and digestion 0 g 0 g about the same
Sugar Less sugar means a gentler blood-sugar response 0 g 0 g about the same
"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?

Bangda

Bangda is the lighter choice at 101 kcal per 100 g against 259 for Hilsa — about 61% fewer calories for the same weight on your plate. That does not make Hilsa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bangda

Both carry a similar amount of protein (21.5 g and 21.8 g per 100 g), so Bangda takes it on the calorie cost — 21.3 g of protein per 100 kcal against 8.4 g. You get the same protein for less of your daily budget.

Bangda vs Hilsa — common questions

Hilsa has more calories — about 259 kcal per 100 g compared with 101 kcal for Bangda.

They are close. Bangda has 21.5 g and Hilsa has 21.8 g of protein per 100 g.

Bangda is the lighter choice at 101 kcal per 100 g against 259 for Hilsa — about 61% fewer calories for the same weight on your plate. That does not make Hilsa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (21.5 g and 21.8 g per 100 g), so Bangda takes it on the calorie cost — 21.3 g of protein per 100 kcal against 8.4 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 360 kcal and 43.3 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 Bangda has the edge, mainly on calorie density. Per 100 g, Bangda has 101 kcal and 21.5 g protein, while Hilsa has 259 kcal and 21.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bangda nutrition & serving sizes
Full Hilsa 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.