Basa vs Fish Curry: Calories, Protein & Which Is Better

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	Basa	Fish Curry	Difference
Calories Fewer calories for the same weight	204 kcal	111 kcal better	46%
Protein More protein helps with fullness and muscle	17.1 g better	8.7 g	49%
Carbs Lower carbs suits low-carb and diabetic diets	0 g better	3.8 g	100%
Fat Lower fat means lower calorie density	16.8 g	6.7 g better	60%
Fiber More fibre improves fullness and digestion	0 g	1.9 g better	100%
Sugar Less sugar means a gentler blood-sugar response	0 g better	2 g	100%

"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?

Fish Curry

Fish Curry is the lighter choice at 111 kcal per 100 g against 204 for Basa — about 46% fewer calories for the same weight on your plate. That does not make Basa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Basa

Basa is the stronger protein source, with 17.1 g per 100 g against 8.7 g for Fish Curry. To match that from Fish Curry you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Basa vs Fish Curry — common questions

Basa has more calories — about 204 kcal per 100 g compared with 111 kcal for Fish Curry.

Basa has more protein — 17.1 g per 100 g against 8.7 g for Fish Curry.

Fish Curry is the lighter choice at 111 kcal per 100 g against 204 for Basa — about 46% fewer calories for the same weight on your plate. That does not make Basa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Basa is the stronger protein source, with 17.1 g per 100 g against 8.7 g for Fish Curry. To match that from Fish Curry you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 315 kcal and 25.8 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 Fish Curry has the edge, mainly on calorie density. Per 100 g, Basa has 204 kcal and 17.1 g protein, while Fish Curry has 111 kcal and 8.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.

Full Basa nutrition & serving sizes

Full Fish Curry nutrition & serving sizes

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Basa vs Chana Masala

Basa vs Fish Curry

Basa

Fish Curry

Nutrition compared, per 100 g

Which is better for weight loss?

Which is better for muscle gain?

Basa vs Fish Curry — common questions

Which has more calories, Basa or Fish Curry?

Which has more protein, Basa or Fish Curry?

Is Basa or Fish Curry better for weight loss?

Is Basa or Fish Curry better for muscle gain?

Can I eat Basa and Fish Curry together?

Which is healthier overall, Basa or Fish Curry?

Other comparisons