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Fish Curry Calories
Protein and omega-3 source, fish cooked in spiced curry sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fish Curry (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 9 g of carbs, 23.4 g of protein, 9 g of fat and 2.2 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Fish Curry Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
9g
· 3% DV
Protein
23.4g
· 47% DV
Fat
9g
· 12% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 44% · Fat 39%
Fish Curry nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 23.4 g | 47% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Fish Curry?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (large) | 150 g | 180 kcal |
| 1 cup (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 serving (extra large) | 300 g | 360 kcal |
| 2 serving (double) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fish Curry
What is Fish Curry made of?
Fish Curry is made with fish cooked in a spiced sauce, commonly built from onion, garlic, ginger, and curry spices. Depending on the regional recipe, the sauce may also include tomato, coconut milk, or both.
Which fish is best for Fish Curry?
Firm white fish such as cod, haddock, or snapper works well in Fish Curry because it holds its shape in the sauce. Salmon is also an option, but its richer flavor makes the finished curry taste different.
How do you stop fish from breaking up in Fish Curry?
To keep fish intact in Fish Curry, cut it into generous pieces, add it after the sauce is nearly ready, and simmer gently. Avoid frequent stirring; move the pieces carefully with a spoon rather than turning them repeatedly.
Is Fish Curry Indian?
Fish Curry is common across South Asian cuisines, including Indian, Sri Lankan, and Bengali cooking, rather than belonging to just one recipe or region. Ingredients such as coconut, tamarind, tomato, and the spice blend vary by local tradition.
Can you make Fish Curry with coconut milk?
Yes, coconut milk is a common way to make Fish Curry, especially in coastal South Asian styles. It gives the sauce a creamy texture and softens the heat; tomato-based versions are usually tangier and less rich.
What should you serve with Fish Curry?
Fish Curry is often served with plain rice, basmati rice, or flatbread to soak up the sauce. A crisp salad or cooling cucumber side is a useful contrast, particularly when the curry is spicy.
Can you use frozen fish in Fish Curry?
Yes, frozen fish can be used in Fish Curry. Thaw it in the refrigerator first, drain away excess liquid, and pat it dry so it does not water down the sauce; then add it gently near the end of cooking.
How long does Fish Curry last in the fridge?
Fish Curry keeps for about 1–2 days in the refrigerator when cooled promptly and stored in a sealed container. Discard it if it has an unusual smell or appearance, and avoid leaving cooked fish at room temperature for long.
Can you freeze Fish Curry?
Yes, you can freeze Fish Curry in a sealed freezer-safe container once it has cooled. The fish may become softer and a coconut-based sauce may separate after thawing, so defrost it in the refrigerator and reheat it gently.
Can you make Fish Curry less spicy?
Yes, make Fish Curry milder by reducing fresh chili or hot curry powder while keeping aromatic ingredients such as ginger, garlic, and turmeric. Coconut milk can also mellow the heat without removing the curry’s characteristic flavor.
Fish Curry Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
3.78mg · 24% DV
B6
0.4mg · 24% DV
Vitamin D
3.78µg · 19% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
261mg · 37% DV
Sodium
576mg · 25% DV
Iodine
32µg · 21% DV
Potassium ⭐
468mg · 14% DV
Fish Curry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish Curry
To burn the 216 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fish Curry?
Fish Curry is made by simmering pieces of fish in a spiced sauce, often with ingredients such as onion and tomato. It has many regional forms across South Asia, including India and neighbouring coastal cuisines; the fish, spices and sauce vary from one household or region to another.
It is commonly served as a main meal with rice or flatbread, with the fragrant sauce spooned over the side. The fish stays tender while the spices give the dish warmth and depth. It provides 13 g of protein per 100 g. For a lighter version, use a tomato-forward sauce and go easy on richer additions such as coconut milk.
How Nutritious Is Fish Curry?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fish Curry Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fish Curry Contain Allergens?
Contains these allergens:
Which Diets Is Fish Curry Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fish Curry Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.