Baked Fish Calories & Nutrition (बेक्ड फिश)

Baked Fish has 171 calories per 1 portion (114 kcal per 100 g)

Protein Foods Health Rating: 8/10 Best time: Dinner
171 kcal

Baked Fish Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Baked Fish broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 114 kcal 8.7 g 4.1 g 7 g
1 katori standard 150 g 171 kcal 13 g 6.1 g 10.5 g
1 plate 250 g 285 kcal 21.7 g 10.2 g 17.5 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Baked Fish to your thali See the total calories of your whole meal.
Nutrition Facts — Baked Fish (per 1 portion)
Nutrient Per serving Per 100 g % DV*
Calories 171 kcal 114 kcal 9%
Protein 13 g 8.7 g 26%
Carbohydrates 6.1 g 4.1 g 2%
Fat 10.5 g 7 g 16%
Fiber 0.1 g 0.1 g 0%
Sugar 4.8 g 3.2 g 10%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 13 g · 30%
Carbs 6.1 g · 14%
Fat 10.5 g · 55%
Burn it off

Minutes of activity to burn 171 kcal (70 kg adult):

Brisk walking 37 min
Cycling 24 min
Running 18 min
Yoga 49 min

Is Baked Fish good for weight loss?

Yes — a good choice

Baked Fish carries roughly 114 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 8.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Baked Fish good for muscle gain?

Useful as a supporting food

Baked Fish provides about 8.7 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 7.6 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Baked Fish

Pair with salad or a roti rather than naan or extra rice for a lighter meal. A good way to add protein to lunch or dinner.

About Baked Fish

Fish fillets baked in a creamy cheese sauce until lightly golden.

Frequently asked questions about Baked Fish

1 katori baked fish (150 g) contains approximately 171 calories, along with 13 g protein, 6.1 g carbohydrates and 10.5 g fat.

1 katori baked fish (150 g) mein lagbhag 171 calorie aur 13 g protein hota hai. Isme 6.1 g carbs aur 10.5 g fat bhi hota hai.

1 कटोरी बेक्ड फिश (150 ग्राम) में लगभग 171 कैलोरी और 13 ग्राम प्रोटीन होता है। इसमें 6.1 ग्राम कार्बोहाइड्रेट और 10.5 ग्राम फैट भी होता है।

100 g of Baked Fish contains about 114 calories, 8.7 g protein, 4.1 g carbs and 7 g fat.

Yes — a good choice. Baked Fish carries roughly 114 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 8.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Baked Fish contains about 8.7 g of protein per 100 g, which is considered moderate for Indian foods.

Baked Fish provides roughly 4.1 g of carbohydrates and 3.2 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Baked Fish is best eaten at dinner.

For a 70 kg adult, burning the roughly 171 calories in 1 katori baked fish takes brisk walking for about 37 minutes, or cycling for about 24 minutes, or running for about 18 minutes, or yoga for about 49 minutes.

Compare Baked Fish with other foods

Baked Fish vs Chana Masala Baked Fish vs Tandoori Chicken Baked Fish vs Egg Baked Fish vs Fish Curry Baked Fish vs Bangda

Similar foods in Protein Foods

Chana Masala

180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Bangda (Mackerel)

101 kcal

Basa (Pangasius)

204 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.