Egg vs Tandoori Fish

Per 100 g, Egg has 154 kcal and 12.6 g protein, while Tandoori Fish has 96 kcal and 11.2 g protein.

Egg

154
kcal per 100 g
12.6 g protein

Tandoori Fish

96
kcal per 100 g
11.2 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 Egg Tandoori Fish Difference
Calories Fewer calories for the same weight 154 kcal 96 kcal better 38%
Protein More protein helps with fullness and muscle 12.6 g better 11.2 g 11%
Carbs Lower carbs suits low-carb and diabetic diets 1.2 g better 2.4 g 50%
Fat Lower fat means lower calorie density 10.6 g 4.7 g better 56%
Fiber More fibre improves fullness and digestion 0 g 0.6 g better 100%
Sugar Less sugar means a gentler blood-sugar response 1.2 g better 1.6 g 25%
"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?

Tandoori Fish

Tandoori Fish is the lighter choice at 96 kcal per 100 g against 154 for Egg — about 38% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Egg

Egg is the stronger protein source, with 12.6 g per 100 g against 11.2 g for Tandoori Fish. To match that from Tandoori Fish you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Tandoori Fish is more efficient per calorie (11.7 g of protein per 100 kcal against 8.2 g), so it is the better pick if you are also holding calories down.

Egg vs Tandoori Fish — common questions

Egg has more calories — about 154 kcal per 100 g compared with 96 kcal for Tandoori Fish.

Egg has more protein — 12.6 g per 100 g against 11.2 g for Tandoori Fish.

Tandoori Fish is the lighter choice at 96 kcal per 100 g against 154 for Egg — about 38% fewer calories for the same weight on your plate. That does not make Egg a bad food; it means the portion has to be smaller to fit the same calorie budget.

Egg is the stronger protein source, with 12.6 g per 100 g against 11.2 g for Tandoori Fish. To match that from Tandoori Fish you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Tandoori Fish is more efficient per calorie (11.7 g of protein per 100 kcal against 8.2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 250 kcal and 23.8 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 Tandoori Fish has the edge, mainly on calorie density. Per 100 g, Egg has 154 kcal and 12.6 g protein, while Tandoori Fish has 96 kcal and 11.2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Egg nutrition & serving sizes
Full Tandoori Fish 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.