Hilsa vs Oyster

Per 100 g, Hilsa has 259 kcal and 21.8 g protein, while Oyster has 60 kcal and 9.5 g protein.

Hilsa

259
kcal per 100 g
21.8 g protein

Oyster

60
kcal per 100 g
9.5 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 Hilsa Oyster Difference
Calories Fewer calories for the same weight 259 kcal 60 kcal better 77%
Protein More protein helps with fullness and muscle 21.8 g better 9.5 g 56%
Carbs Lower carbs suits low-carb and diabetic diets 0 g 0 g about the same
Fat Lower fat means lower calorie density 18.5 g 2.4 g better 87%
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?

Oyster

Oyster is the lighter choice at 60 kcal per 100 g against 259 for Hilsa — about 77% 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 9.5 g for Oyster. To match that from Oyster you would have to eat roughly 2.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Oyster is more efficient per calorie (15.8 g of protein per 100 kcal against 8.4 g), so it is the better pick if you are also holding calories down.

Hilsa vs Oyster — common questions

Hilsa has more calories — about 259 kcal per 100 g compared with 60 kcal for Oyster.

Hilsa has more protein — 21.8 g per 100 g against 9.5 g for Oyster.

Oyster is the lighter choice at 60 kcal per 100 g against 259 for Hilsa — about 77% 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 9.5 g for Oyster. To match that from Oyster you would have to eat roughly 2.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Oyster is more efficient per calorie (15.8 g of protein per 100 kcal against 8.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 319 kcal and 31.3 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 Oyster has the edge, mainly on calorie density. Per 100 g, Hilsa has 259 kcal and 21.8 g protein, while Oyster has 60 kcal and 9.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Hilsa nutrition & serving sizes
Full Oyster 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.