Basa vs Mullet

Per 100 g, Basa has 204 kcal and 17.1 g protein, while Mullet has 94 kcal and 20.2 g protein.

Basa

204
kcal per 100 g
17.1 g protein

Mullet

94
kcal per 100 g
20.2 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 Basa Mullet Difference
Calories Fewer calories for the same weight 204 kcal 94 kcal better 54%
Protein More protein helps with fullness and muscle 17.1 g 20.2 g better 15%
Carbs Lower carbs suits low-carb and diabetic diets 0 g 0 g about the same
Fat Lower fat means lower calorie density 16.8 g 1.3 g better 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?

Mullet

Mullet is the lighter choice at 94 kcal per 100 g against 204 for Basa — about 54% 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?

Mullet

Mullet is the stronger protein source, with 20.2 g per 100 g against 17.1 g for Basa. To match that from Basa you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Basa vs Mullet — common questions

Basa has more calories — about 204 kcal per 100 g compared with 94 kcal for Mullet.

Mullet has more protein — 20.2 g per 100 g against 17.1 g for Basa.

Mullet is the lighter choice at 94 kcal per 100 g against 204 for Basa — about 54% 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.

Mullet is the stronger protein source, with 20.2 g per 100 g against 17.1 g for Basa. To match that from Basa you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 298 kcal and 37.3 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 Mullet has the edge, mainly on calorie density. Per 100 g, Basa has 204 kcal and 17.1 g protein, while Mullet has 94 kcal and 20.2 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 Mullet nutrition & serving sizes

Other comparisons

Basa 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.