Crab vs Fish Curry

Per 100 g, Crab has 68 kcal and 15.4 g protein, while Fish Curry has 111 kcal and 8.7 g protein.

Crab

68
kcal per 100 g
15.4 g protein

Fish Curry

111
kcal per 100 g
8.7 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 Crab Fish Curry Difference
Calories Fewer calories for the same weight 68 kcal better 111 kcal 39%
Protein More protein helps with fullness and muscle 15.4 g better 8.7 g 44%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 3.8 g 100%
Fat Lower fat means lower calorie density 0.6 g better 6.7 g 91%
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?

Crab

Crab is the lighter choice at 68 kcal per 100 g against 111 for Fish Curry — about 39% fewer calories for the same weight on your plate. That does not make Fish Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Crab

Crab is the stronger protein source, with 15.4 g per 100 g against 8.7 g for Fish Curry. To match that from Fish Curry you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Crab vs Fish Curry — common questions

Fish Curry has more calories — about 111 kcal per 100 g compared with 68 kcal for Crab.

Crab has more protein — 15.4 g per 100 g against 8.7 g for Fish Curry.

Crab is the lighter choice at 68 kcal per 100 g against 111 for Fish Curry — about 39% fewer calories for the same weight on your plate. That does not make Fish Curry a bad food; it means the portion has to be smaller to fit the same calorie budget.

Crab is the stronger protein source, with 15.4 g per 100 g against 8.7 g for Fish Curry. To match that from Fish Curry you would have to eat roughly 1.8 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 179 kcal and 24.1 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 Crab has the edge, mainly on calorie density. Per 100 g, Crab has 68 kcal and 15.4 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 Crab nutrition & serving sizes
Full Fish Curry nutrition & serving sizes

Other comparisons

Crab 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.