Bangda Calories & Nutrition (बांगड़ा)

Bangda has 101 calories per 100g (101 kcal per 100 g)

Protein Foods Health Rating: 9/10 Best time: Lunch, Dinner
101 kcal

Bangda Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
50 g 50 g 51 kcal 10.8 g 0 g 0.8 g
100 g standard 100 g 101 kcal 21.5 g 0 g 1.5 g
200 g 200 g 202 kcal 43 g 0 g 3 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Bangda to your thali See the total calories of your whole meal.
Nutrition Facts — Bangda (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 101 kcal 101 kcal 5%
Protein 21.5 g 21.5 g 43%
Carbohydrates 0 g 0 g 0%
Fat 1.5 g 1.5 g 2%
Fiber 0 g 0 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 21.5 g · 86%
Carbs 0 g · 0%
Fat 1.5 g · 14%
Burn it off

Minutes of activity to burn 101 kcal (70 kg adult):

Brisk walking 22 min
Cycling 14 min
Running 11 min
Yoga 29 min

Is Bangda good for weight loss?

Yes — a good choice

Bangda carries roughly 101 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 21.5 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 Bangda good for muscle gain?

Strong protein source

Bangda provides about 21.5 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 21.3 g of protein per 100 kcal, so it is an efficient 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 Bangda

Grill, bake, steam or curry it with little oil rather than deep-frying. Trim visible fat and skin to cut calories without losing protein.

About Bangda

Indian mackerel, an affordable oily fish from the west coast.

Frequently asked questions about Bangda

100 g of bangda contains approximately 101 calories, along with 21.5 g protein, 0 g carbohydrates and 1.5 g fat.

100 gram bangda (100 g) mein lagbhag 101 calorie aur 21.5 g protein hota hai. Isme 0 g carbs aur 1.5 g fat bhi hota hai.

100 ग्राम बांगड़ा (100 ग्राम) में लगभग 101 कैलोरी और 21.5 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 1.5 ग्राम फैट भी होता है।

100 g of Bangda contains about 101 calories, 21.5 g protein, 0 g carbs and 1.5 g fat.

Yes — a good choice. Bangda carries roughly 101 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 21.5 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.

Bangda contains about 21.5 g of protein per 100 g, which is considered high for Indian foods.

Bangda provides roughly 0 g of carbohydrates and 0 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.

Bangda is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 101 calories in 100 g of bangda takes brisk walking for about 22 minutes, or cycling for about 14 minutes, or running for about 11 minutes, or yoga for about 29 minutes.

Compare Bangda with other foods

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

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Beef

157 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.