Surmai Calories & Nutrition (सुरमई)

Surmai has 136 calories per 100g (136 kcal per 100 g)

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

Surmai Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
50 g 50 g 68 kcal 11.2 g 0 g 2.6 g
100 g standard 100 g 136 kcal 22.3 g 0 g 5.2 g
200 g 200 g 272 kcal 44.6 g 0 g 10.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Surmai to your thali See the total calories of your whole meal.
Nutrition Facts — Surmai (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 136 kcal 136 kcal 7%
Protein 22.3 g 22.3 g 45%
Carbohydrates 0 g 0 g 0%
Fat 5.2 g 5.2 g 8%
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 22.3 g · 66%
Carbs 0 g · 0%
Fat 5.2 g · 34%
Burn it off

Minutes of activity to burn 136 kcal (70 kg adult):

Brisk walking 29 min
Cycling 19 min
Running 15 min
Yoga 39 min

Is Surmai good for weight loss?

Yes — a good choice

Surmai carries roughly 136 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 22.3 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 Surmai good for muscle gain?

Strong protein source

Surmai provides about 22.3 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 16.4 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 Surmai

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 Surmai

Seer fish, a meaty sea fish for tawa fry and curries.

Frequently asked questions about Surmai

100 g of surmai contains approximately 136 calories, along with 22.3 g protein, 0 g carbohydrates and 5.2 g fat.

100 gram surmai (100 g) mein lagbhag 136 calorie aur 22.3 g protein hota hai. Isme 0 g carbs aur 5.2 g fat bhi hota hai.

100 ग्राम सुरमई (100 ग्राम) में लगभग 136 कैलोरी और 22.3 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 5.2 ग्राम फैट भी होता है।

Yes — a good choice. Surmai carries roughly 136 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 22.3 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.

Surmai contains about 22.3 g of protein per 100 g, which is considered high for Indian foods.

Surmai 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.

Surmai is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 136 calories in 100 g of surmai takes brisk walking for about 29 minutes, or cycling for about 19 minutes, or running for about 15 minutes, or yoga for about 39 minutes.

Compare Surmai with other foods

Surmai vs Chana Masala Surmai vs Tandoori Chicken Surmai vs Egg Surmai vs Fish Curry Surmai vs Anchovy

Similar foods in Protein Foods

Chana Masala

180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Anchovy (Nethili)

88 kcal

Baked Fish

171 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

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.