Bengali Fish Curry Calories & Nutrition (माछेर झोल)

Bengali Fish Curry has 164 calories per 1 katori (109 kcal per 100 g)

Protein Foods Health Rating: 8/10 Best time: Lunch
164 kcal

Bengali Fish Curry Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 109 kcal 7.3 g 4.4 g 7 g
1 katori standard 150 g 164 kcal 10.9 g 6.6 g 10.5 g
1 bowl 200 g 219 kcal 14.5 g 8.8 g 14 g
2 katori 300 g 328 kcal 21.8 g 13.2 g 21 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Bengali Fish Curry to your thali See the total calories of your whole meal.
Nutrition Facts — Bengali Fish Curry (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 164 kcal 109 kcal 8%
Protein 10.9 g 7.3 g 22%
Carbohydrates 6.6 g 4.4 g 2%
Fat 10.5 g 7 g 16%
Fiber 2.9 g 1.9 g 12%
Sugar 3.6 g 2.4 g 7%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 10.9 g · 27%
Carbs 6.6 g · 16%
Fat 10.5 g · 57%
Burn it off

Minutes of activity to burn 164 kcal (70 kg adult):

Brisk walking 35 min
Cycling 23 min
Running 18 min
Yoga 47 min

Is Bengali Fish Curry good for weight loss?

Yes — a good choice

Bengali Fish Curry carries roughly 109 kcal per 100 g, which is moderate for an everyday Indian food. 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 Bengali Fish Curry good for muscle gain?

Mainly an energy food

Bengali Fish Curry provides about 7.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 6.7 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Bengali Fish Curry

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 Bengali Fish Curry

Fish cooked in a light, mustard-oil based gravy with potatoes, Bengali style.

Frequently asked questions about Bengali Fish Curry

1 katori bengali fish curry (150 g) contains approximately 164 calories, along with 10.9 g protein, 6.6 g carbohydrates and 10.5 g fat.

1 katori bengali fish curry (150 g) mein lagbhag 164 calorie aur 10.9 g protein hota hai. Isme 6.6 g carbs aur 10.5 g fat bhi hota hai.

1 कटोरी माछेर झोल (150 ग्राम) में लगभग 164 कैलोरी और 10.9 ग्राम प्रोटीन होता है। इसमें 6.6 ग्राम कार्बोहाइड्रेट और 10.5 ग्राम फैट भी होता है।

100 g of Bengali Fish Curry contains about 109 calories, 7.3 g protein, 4.4 g carbs and 7 g fat.

2 katori works out to roughly 328 calories and 21.8 g of protein in total.

Yes — a good choice. Bengali Fish Curry carries roughly 109 kcal per 100 g, which is moderate for an everyday Indian food. 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.

Bengali Fish Curry contains about 7.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Bengali Fish Curry provides roughly 4.4 g of carbohydrates and 2.4 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.

Bengali Fish Curry is best eaten at lunch.

For a 70 kg adult, burning the roughly 164 calories in 1 katori bengali fish curry takes brisk walking for about 35 minutes, or cycling for about 23 minutes, or running for about 18 minutes, or yoga for about 47 minutes.

Compare Bengali Fish Curry with other foods

Bengali Fish Curry vs Chana Masala Bengali Fish Curry vs Tandoori Chicken Bengali Fish Curry vs Egg Bengali Fish Curry vs Fish Curry Bengali Fish Curry 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.