Hilsa vs Soya Matar

Per 100 g, Hilsa has 259 kcal and 21.8 g protein, while Soya Matar has 83 kcal and 3 g protein.

Hilsa

259
kcal per 100 g
21.8 g protein

Soya Matar

83
kcal per 100 g
3 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 Soya Matar Difference
Calories Fewer calories for the same weight 259 kcal 83 kcal better 68%
Protein More protein helps with fullness and muscle 21.8 g better 3 g 86%
Carbs Lower carbs suits low-carb and diabetic diets 0 g better 5.8 g 100%
Fat Lower fat means lower calorie density 18.5 g 5.1 g better 72%
Fiber More fibre improves fullness and digestion 0 g 2.9 g better 100%
Sugar Less sugar means a gentler blood-sugar response 0 g better 1.7 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?

Soya Matar

Soya Matar is the lighter choice at 83 kcal per 100 g against 259 for Hilsa — about 68% 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 3 g for Soya Matar. To match that from Soya Matar you would have to eat roughly 7.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Hilsa vs Soya Matar — common questions

Hilsa has more calories — about 259 kcal per 100 g compared with 83 kcal for Soya Matar.

Hilsa has more protein — 21.8 g per 100 g against 3 g for Soya Matar.

Soya Matar is the lighter choice at 83 kcal per 100 g against 259 for Hilsa — about 68% 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 3 g for Soya Matar. To match that from Soya Matar you would have to eat roughly 7.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 342 kcal and 24.8 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 Soya Matar has the edge, mainly on calorie density. Per 100 g, Hilsa has 259 kcal and 21.8 g protein, while Soya Matar has 83 kcal and 3 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 Soya Matar nutrition & serving sizes

Other comparisons

Hilsa 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.