Fish Curry vs Hilsa

Per 100 g, Fish Curry has 111 kcal and 8.7 g protein, while Hilsa has 259 kcal and 21.8 g protein.

Fish Curry

111
kcal per 100 g
8.7 g protein

Hilsa

259
kcal per 100 g
21.8 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 Fish Curry Hilsa Difference
Calories Fewer calories for the same weight 111 kcal better 259 kcal 57%
Protein More protein helps with fullness and muscle 8.7 g 21.8 g better 60%
Carbs Lower carbs suits low-carb and diabetic diets 3.8 g 0 g better 100%
Fat Lower fat means lower calorie density 6.7 g better 18.5 g 64%
Fiber More fibre improves fullness and digestion 1.9 g better 0 g 100%
Sugar Less sugar means a gentler blood-sugar response 2 g 0 g better 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 259 for Hilsa — about 57% fewer calories for the same weight on your plate. That does not make Hilsa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Hilsa

Hilsa is the stronger protein source, with 21.8 g per 100 g against 8.7 g for Fish Curry. To match that from Fish Curry you would have to eat roughly 2.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Fish Curry vs Hilsa — common questions

Hilsa has more calories — about 259 kcal per 100 g compared with 111 kcal for Fish Curry.

Hilsa has more protein — 21.8 g per 100 g against 8.7 g for Fish Curry.

Fish Curry is the lighter choice at 111 kcal per 100 g against 259 for Hilsa — about 57% fewer calories for the same weight on your plate. That does not make Hilsa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Hilsa is the stronger protein source, with 21.8 g per 100 g against 8.7 g for Fish Curry. To match that from Fish Curry you would have to eat roughly 2.5 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 370 kcal and 30.5 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, Fish Curry has 111 kcal and 8.7 g protein, while Hilsa has 259 kcal and 21.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Fish Curry nutrition & serving sizes
Full Hilsa 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.