Chingri Malai Curry Calories Calculator
Chingri malai curry — large prawns cooked in a fragrant coconut milk sauce — is one of Bangladesh's most elegant and celebrated dishes. A standard 200g serving provides approximately 320 kcal with 28g of protein. The dish combines golda chingri (giant freshwater prawns) with thick coconut milk, cardamom, cloves, ginger, and a delicate balance of sweetness and spice. Malai refers to cream or richness, and the coconut milk gives this curry a distinctive creamy texture that sets it apart from oil-based fish curries. It is a wedding and celebration dish in Bangladesh, particularly popular in the coastal and delta regions of Barisal and Khulna.
Chingri Malai Curry Calculator
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Chingri Malai Curry — Complete Bangladesh Calorie Guide
Chingri malai curry represents the meeting point of Bangladesh's riverine and coastal food traditions. The giant prawns (golda chingri) that give this dish its most celebrated form come from Bangladesh's vast network of rivers, haors, and beels, where Macrobrachium rosenbergii — one of the world's largest freshwater prawns — thrive in the fertile waters. The coconut milk that gives the curry its creamy, rich character is a coastal and southern Bangladesh flavour influence, brought in from the Sundarbans mangrove delta region and the coastal districts of Barisal and Khulna. When these two elements meet in a pot with delicate whole spices, the result is one of the finest prawn dishes in all of South Asian cuisine.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~200g) | ~320 kcal | Standard serving |
| 50g | ~80 kcal | Small portion |
| 100g | ~160 kcal | Per 100g |
| 200g | ~320 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~200g) |
|---|---|---|
| Calories | 160 kcal | 320 kcal |
| Protein | 14g | 28.0g |
| Carbohydrates | 6g | 12.0g |
| Fat | 9g | 18.0g |
| Fibre | 1g | 2.0g |
Prawns as a Nutritional Powerhouse
Prawns are nutritionally exceptional — very high in protein (18–20g per 100g raw), low in saturated fat, and rich in micronutrients including selenium (a powerful antioxidant), iodine (essential for thyroid function), zinc (immune support), and phosphorus (bone health). Prawns also contain astaxanthin, a carotenoid antioxidant responsible for their pink colour that has been linked to cardiovascular and eye health benefits. Despite their cholesterol content (about 150mg per 100g raw), dietary cholesterol from seafood has minimal impact on blood cholesterol in most people — prawns are considered heart-healthy by most modern nutritional guidelines.
Bangladesh's Shrimp Industry and Food Culture
Bangladesh is one of the world's major shrimp exporters — the Khulna-Satkhira coastal region produces vast quantities of bagda (black tiger prawn) for both export and domestic consumption. The shrimp industry is central to the livelihoods of hundreds of thousands of families in coastal Bangladesh. Locally, chingri features heavily in the cuisine of Khulna, Barisal, Patuakhali, and Barguna districts where coastal and riverine catching traditions create a culture of sophisticated prawn cooking that goes far beyond the malai curry enjoyed in Dhaka restaurants.
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FAQs
How many calories in chingri malai curry?
A 200g serving of chingri malai curry contains approximately 320 kcal. Per 100g, it provides about 160 kcal. The calorie count varies significantly based on the coconut milk quantity and fat content — full-fat coconut milk versions can reach 180–200 kcal per 100g while light coconut milk versions may be closer to 130–140 kcal per 100g.
What makes chingri malai curry different from other prawn curries?
Chingri malai curry is distinguished by the use of coconut milk as the main sauce base rather than tomato or onion gravy. The coconut milk creates a creamy, slightly sweet sauce that contrasts with the natural brininess of the prawns. The spice profile is also more delicate — cardamom, cloves, and cinnamon rather than the robust cumin-coriander-chilli combination used in other South Asian prawn curries.
How much protein is in chingri malai curry?
A 200g serving of chingri malai curry provides approximately 28g of protein. Per 100g, it contains about 14g of protein — coming primarily from the prawns, which are among the most protein-dense seafood at 18–20g per 100g raw weight. The coconut milk contributes minimal protein. Prawns are also a source of selenium, iodine, and zinc.
What are golda chingri and bagda chingri?
Golda chingri (Macrobrachium rosenbergii) are giant freshwater prawns native to Bangladesh's rivers and haors — they can reach 30cm in length and are prized for their sweet, firm flesh. Bagda chingri (Penaeus monodon) are black tiger prawns farmed in the coastal Khulna-Satkhira region (the 'shrimp capital' of Bangladesh) — smaller than golda but with a more intense flavour. Both are used in malai curry, with golda producing a more delicate dish and bagda producing a more robustly flavoured one.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.