Bengali Fish Curry vs Tandoori Chicken

Per 100 g, Bengali Fish Curry has 109 kcal and 7.3 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein.

Bengali Fish Curry

109
kcal per 100 g
7.3 g protein

Tandoori Chicken

130
kcal per 100 g
18.7 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 Bengali Fish Curry Tandoori Chicken Difference
Calories Fewer calories for the same weight 109 kcal better 130 kcal 16%
Protein More protein helps with fullness and muscle 7.3 g 18.7 g better 61%
Carbs Lower carbs suits low-carb and diabetic diets 4.4 g 2 g better 55%
Fat Lower fat means lower calorie density 7 g 5.3 g better 24%
Fiber More fibre improves fullness and digestion 1.9 g better 0.3 g 84%
Sugar Less sugar means a gentler blood-sugar response 2.4 g 0.7 g better 71%
"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?

Bengali Fish Curry

Bengali Fish Curry is the lighter choice at 109 kcal per 100 g against 130 for Tandoori Chicken — about 16% fewer calories for the same weight on your plate. That does not make Tandoori Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Tandoori Chicken

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 7.3 g for Bengali Fish Curry. To match that from Bengali Fish Curry you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bengali Fish Curry vs Tandoori Chicken — common questions

Tandoori Chicken has more calories — about 130 kcal per 100 g compared with 109 kcal for Bengali Fish Curry.

Tandoori Chicken has more protein — 18.7 g per 100 g against 7.3 g for Bengali Fish Curry.

Bengali Fish Curry is the lighter choice at 109 kcal per 100 g against 130 for Tandoori Chicken — about 16% fewer calories for the same weight on your plate. That does not make Tandoori Chicken a bad food; it means the portion has to be smaller to fit the same calorie budget.

Tandoori Chicken is the stronger protein source, with 18.7 g per 100 g against 7.3 g for Bengali Fish Curry. To match that from Bengali Fish Curry you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 239 kcal and 26 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 Bengali Fish Curry has the edge, mainly on calorie density. Per 100 g, Bengali Fish Curry has 109 kcal and 7.3 g protein, while Tandoori Chicken has 130 kcal and 18.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bengali Fish Curry nutrition & serving sizes
Full Tandoori Chicken nutrition & serving sizes

Other comparisons

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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.