Tandoori Fish Calories & Nutrition (तंदूरी फिश)

Tandoori Fish has 144 calories per 1 piece (96 kcal per 100 g)

Protein Foods Health Rating: 10/10 Best time: Dinner
144 kcal

Tandoori Fish Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 96 kcal 11.2 g 2.4 g 4.7 g
1 piece standard 150 g 144 kcal 16.8 g 3.6 g 7 g
2 pieces 300 g 288 kcal 33.6 g 7.2 g 14 g
3 pieces 450 g 432 kcal 50.4 g 10.8 g 21 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Tandoori Fish to your thali See the total calories of your whole meal.
Nutrition Facts — Tandoori Fish (per 1 piece)
Nutrient Per serving Per 100 g % DV*
Calories 144 kcal 96 kcal 7%
Protein 16.8 g 11.2 g 34%
Carbohydrates 3.6 g 2.4 g 1%
Fat 7 g 4.7 g 11%
Fiber 0.9 g 0.6 g 4%
Sugar 2.4 g 1.6 g 5%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 16.8 g · 46%
Carbs 3.6 g · 10%
Fat 7 g · 44%
Burn it off

Minutes of activity to burn 144 kcal (70 kg adult):

Brisk walking 31 min
Cycling 21 min
Running 15 min
Yoga 41 min

Is Tandoori Fish good for weight loss?

Yes — a good choice

Tandoori Fish carries roughly 96 kcal per 100 g, which is low for an everyday Indian food. It also delivers about 11.2 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 Tandoori Fish good for muscle gain?

Useful as a supporting food

Tandoori Fish provides about 11.2 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 11.7 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 Tandoori 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 Tandoori Fish

Whole fish or fillets marinated in tandoori masala and roasted.

Frequently asked questions about Tandoori Fish

1 piece tandoori fish (150 g) contains approximately 144 calories, along with 16.8 g protein, 3.6 g carbohydrates and 7 g fat.

1 piece tandoori fish (150 g) mein lagbhag 144 calorie aur 16.8 g protein hota hai. Isme 3.6 g carbs aur 7 g fat bhi hota hai.

1 पीस तंदूरी फिश (150 ग्राम) में लगभग 144 कैलोरी और 16.8 ग्राम प्रोटीन होता है। इसमें 3.6 ग्राम कार्बोहाइड्रेट और 7 ग्राम फैट भी होता है।

100 g of Tandoori Fish contains about 96 calories, 11.2 g protein, 2.4 g carbs and 4.7 g fat.

2 pieces works out to roughly 288 calories and 33.6 g of protein in total.

Yes — a good choice. Tandoori Fish carries roughly 96 kcal per 100 g, which is low for an everyday Indian food. It also delivers about 11.2 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.

Tandoori Fish contains about 11.2 g of protein per 100 g, which is considered moderate for Indian foods.

Tandoori Fish provides roughly 2.4 g of carbohydrates and 1.6 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.

Tandoori Fish is best eaten at dinner.

For a 70 kg adult, burning the roughly 144 calories in 1 piece tandoori fish takes brisk walking for about 31 minutes, or cycling for about 21 minutes, or running for about 15 minutes, or yoga for about 41 minutes.

Compare Tandoori Fish with other foods

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

Similar foods in Protein Foods

Chana Masala

180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Baked Fish

171 kcal

Boti Kebab

133 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.