Hilsa Calories & Nutrition (हिल्सा)

Hilsa has 259 calories per 100g (259 kcal per 100 g)

Protein Foods Health Rating: 8/10 Best time: Lunch, Dinner
259 kcal

Hilsa Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
50 g 50 g 130 kcal 10.9 g 0 g 9.3 g
100 g standard 100 g 259 kcal 21.8 g 0 g 18.5 g
200 g 200 g 518 kcal 43.6 g 0 g 37 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Hilsa to your thali See the total calories of your whole meal.
Nutrition Facts — Hilsa (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 259 kcal 259 kcal 13%
Protein 21.8 g 21.8 g 44%
Carbohydrates 0 g 0 g 0%
Fat 18.5 g 18.5 g 28%
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 21.8 g · 34%
Carbs 0 g · 0%
Fat 18.5 g · 66%
Burn it off

Minutes of activity to burn 259 kcal (70 kg adult):

Brisk walking 55 min
Cycling 37 min
Running 28 min
Yoga 74 min

Is Hilsa good for weight loss?

Yes — a good choice

Hilsa carries roughly 259 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 21.8 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Hilsa good for muscle gain?

Strong protein source

Hilsa provides about 21.8 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 8.4 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 Hilsa

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 Hilsa

A rich, oily fish prized in Bengali cooking.

Frequently asked questions about Hilsa

100 g of hilsa contains approximately 259 calories, along with 21.8 g protein, 0 g carbohydrates and 18.5 g fat.

100 gram ilish (100 g) mein lagbhag 259 calorie aur 21.8 g protein hota hai. Isme 0 g carbs aur 18.5 g fat bhi hota hai.

100 ग्राम हिल्सा (100 ग्राम) में लगभग 259 कैलोरी और 21.8 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 18.5 ग्राम फैट भी होता है।

100 g of Hilsa contains about 259 calories, 21.8 g protein, 0 g carbs and 18.5 g fat.

Yes — a good choice. Hilsa carries roughly 259 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 21.8 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Hilsa contains about 21.8 g of protein per 100 g, which is considered high for Indian foods.

Hilsa 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.

Hilsa is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 259 calories in 100 g of hilsa takes brisk walking for about 55 minutes, or cycling for about 37 minutes, or running for about 28 minutes, or yoga for about 74 minutes.

Compare Hilsa with other foods

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

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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.