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Pabda fish curry Calories
Pabda fish cooked in a spiced curry gravy; nutrition can vary with the amount of oil and salt.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pabda fish curry (250 g) has 325 calories. That works out to 130 calories per 100 g. It contains 8.8 g of carbs, 30 g of protein, 18.8 g of fat and 1.3 g of fiber. Its 5 µg of B12 covers 208% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Pabda fish curry Nutrition Facts
Selected: 1 serving (medium) · 250 g
325
KCAL / 250G
Carbs
8.8g
· 3% DV
Protein
30g
· 60% DV
Fat
18.8g
· 24% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 37% · Fat 52%
Pabda fish curry nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 18.8 g | 24% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.05 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 1.3 g | 5% |
| Protein | 30 g | 60% |
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 Pabda fish curry?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 325 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| 1 ounce (medium) | 28.4 g | 37 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (medium) | 100 g | 130 kcal |
| 1 serving (small) | 180 g | 234 kcal |
| 2 piece (medium) | 200 g | 260 kcal |
| 1 cup (medium) | 240 g | 312 kcal |
| 1 serving (large) | 350 g | 455 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Pabda fish curry
What is Pabda fish curry?
Pabda fish curry is a Bengali-style dish of pabda, a small freshwater catfish, cooked in a spiced gravy. Recipes vary across Bangladesh and West Bengal, but the fish is usually served with rice.
How do you make Pabda fish curry?
Pabda fish curry is made by cooking seasoned fish in a spiced onion-based sauce. A common method is to season the pieces with turmeric and salt, briefly fry them, then simmer them gently with ginger, garlic, and spices.
Where does Pabda fish curry come from?
Pabda fish curry is associated with Bengali cooking in Bangladesh and India’s West Bengal. It has many home-style variations, and it is commonly served as part of a rice-based meal.
Why does Pabda fish curry fall apart while cooking?
Pabda fish curry can fall apart because pabda has delicate flesh that breaks with rough handling. Lower the pieces gently into the gravy, avoid stirring with a spoon, and move the pan carefully if you need to mix the sauce.
Does Pabda fish curry contain bones?
Yes, Pabda fish curry can contain bones. Pabda has a central backbone and smaller bones, so check each portion carefully before eating, especially when serving it to children.
What spices are used in Pabda fish curry?
Pabda fish curry commonly uses turmeric, cumin, ginger, and chilli, often with onion and garlic. The exact spice mix differs by household, and the amount of chilli can be adjusted to suit the meal.
Is mustard oil used in Pabda fish curry?
Yes, mustard oil is often used in Bengali-style Pabda fish curry for its distinctive flavour. Other cooking oils also work, but they produce a milder-tasting gravy.
What should you serve with Pabda fish curry?
Pabda fish curry is most often served with plain rice, which pairs well with its spiced gravy. It can also be part of a larger Bengali meal alongside vegetables or lentils.
Can you make Pabda fish curry with frozen pabda?
Yes, you can make Pabda fish curry with frozen pabda. Thaw the fish in the refrigerator and gently pat it dry before cooking; handle it carefully because thawed pieces can break easily.
How should you store leftover Pabda fish curry?
Store leftover Pabda fish curry in a covered container in the refrigerator soon after the meal. Eat seafood leftovers within a few days, and reheat only the portion you plan to serve until it is steaming hot.
Pabda fish curry Vitamins & Minerals
Vitamins
B12
5µg · 208% DV
B3
5.25mg · 33% DV
Vitamin D
6.25µg · 31% DV
B6
0.38mg · 22% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
375mg · 54% DV
Iodine
38µg · 25% DV
Sodium
550mg · 24% DV
Potassium ⭐
575mg · 17% DV
How to Burn Off Pabda fish curry
To burn the 325 calories in 1 serving (medium) (250 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 Pabda fish curry?
Pabda fish curry is a Bengali dish made with pabda, a freshwater catfish found in South Asia, simmered in a spiced gravy. It is especially associated with Bangladesh and the Indian state of West Bengal, where recipes vary in their seasoning and the richness of the sauce.
The fish has a delicate, soft texture, while the gravy is fragrant and can be gently or boldly spiced. It is commonly served hot with steamed rice, which soaks up the sauce. For a balanced plate, add vegetables or a fresh side salad; using a measured amount of oil keeps the curry lighter. With 12 g of protein per 100 g, it also contributes a useful amount of protein to a meal.
How Nutritious Is Pabda fish curry?
Nutrient density
Medium
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 Pabda 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 Pabda fish curry Contain Allergens?
Contains these allergens:
Which Diets Is Pabda fish curry Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pabda fish curry Fat Profile
SATURATED
4.5g
MONOUNSATURATED
8g
POLYUNSATURATED
4.25g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.