Goan Fish Curry Calories Calculator
Goan fish curry (ambot tik — meaning sour and spicy) is Goa's most iconic dish — a vibrant red-orange curry made with fish, fresh coconut or coconut milk, kokum or tamarind, red Kashmiri chilies, and a blend of warm spices. The bold color comes from the Kashmiri chillies, not excessive heat. At 170 kcal per 100g with 15g of protein, Goan fish curry is an excellent high-protein, flavour-rich dish. It is traditionally paired with steamed rice, making the classic Goan meal (fish curry rice) one of India's most nutritionally balanced regional meals.
Goan Fish Curry Calculator
To burn about 340 kcal you may need roughly:
📊 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.
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Goan Fish Curry — Complete India Calorie Guide
Goan fish curry (ambot tik — meaning sour and spicy) is Goa's most iconic dish — a vibrant red-orange curry made with fish, fresh coconut or coconut milk, kokum or tamarind, red Kashmiri chilies, and a blend of warm spices. The bold color comes from the Kashmiri chillies, not excessive heat. At 170 kcal per 100g with 15g of protein, Goan fish curry is an excellent high-protein, flavour-rich dish. It is traditionally paired with steamed rice, making the classic Goan meal (fish curry rice) one of India's most nutritionally balanced regional meals.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| Small serving (~150g) | ~255 kcal | Light meal |
| Standard serving (~200g) | ~340 kcal | Regular meal |
| With rice (~200g) | ~600 kcal | Classic Goan meal |
| Restaurant portion (~250g) | ~425 kcal | Larger serving |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~200g) |
|---|---|---|
| Calories | 170 kcal | 340 kcal |
| Protein | 15g | 30.0g |
| Carbohydrates | 6g | 12.0g |
| Fat | 10g | 20.0g |
| Fibre | 1g | 2.0g |
Weight Loss Tips for Goan Fish Curry
Goan fish curry is a protein-rich, moderately calorie-dense meal excellent for weight loss. The fish provides lean protein that keeps hunger at bay; the coconut adds healthy fats. For a lighter version, reduce coconut milk and use kokum for the tangy sourness — this brings calories to around 130 kcal per 100g. Pair with a small portion of rice for a balanced 500 kcal meal.
Active Lifestyle and Muscle Gain
With 15g protein per 100g, Goan fish curry is a strong protein source. A standard 200g serving provides 30g of complete fish protein — comparable to a chicken breast. The omega-3 fatty acids in fish (especially mackerel, pomfret, and surmai used in Goa) support muscle repair and recovery. A classic fish curry rice meal (~600 kcal) is well-suited for post-workout nutrition.
Goan Fish Curry in Indian Food Culture
Fish curry rice (xitt koddi in Konkani) is Goa's soul food — the meal that every Goan, regardless of religion, caste, or background, eats almost daily. The distinctive deep red-orange color of Goan fish curry comes from Kashmiri red chilies soaked and ground with fresh coconut. The use of kokum (Garcinia indica) as a souring agent is unique to Goa and the Konkan coast. Pomfret, mackerel, kingfish (surmai), and shark are the most commonly used fish. Goan Catholics and Hindus both have their own curry variations, reflecting Goa's culturally diverse culinary heritage.
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FAQs
How many calories in Goan fish curry?
A 200g serving of Goan fish curry contains approximately 340 kcal with 30g of protein. With steamed rice (200g), the complete meal is around 600 kcal — a nutritionally balanced, protein-rich meal.
What makes Goan fish curry different from Kerala fish curry?
Goan fish curry uses Kashmiri red chilies (giving the distinctive red-orange color), kokum or tamarind for sourness, and sometimes vinegar (in Catholic versions). Kerala meen curry typically uses kudampuli and has a sharper tang. Both use coconut but in different proportions.
What fish is best for Goan curry?
Pomfret, mackerel, kingfish (surmai), and shark are traditional choices. Pomfret provides a delicate flavour; mackerel is fattier and richer in omega-3; kingfish is firm and meaty. Any firm-fleshed fish works well.
Is Goan fish curry spicy?
Goan fish curry appears very spicy due to its deep red color, but it is actually more flavourful than fiery. The Kashmiri chilies used are mild and primarily provide color. The level of heat depends on the addition of fresh green chilies or additional hot chilies.
Nutritional data based on standard Indian recipes and ICMR food composition tables. Values vary by preparation method, regional variation, and portion size. Use as a general guide only.