Rui Fish Curry Calories Calculator
Rui fish curry — made with rohu (Labeo rohita), one of Bangladesh's most commonly consumed freshwater fish — is an everyday household dish providing excellent protein at modest calories. A standard 200g serving delivers approximately 240 kcal with 30g of protein. Rui is a firm-fleshed fish that holds its shape well in curry cooking, absorbing the flavour of tomato, onion, ginger, garlic, cumin, and coriander without falling apart. Rui fish curry is the backbone of Bangladeshi everyday eating — affordable, nutritious, and eaten in virtually every region of the country.
Rui Fish Curry Calculator
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Rui Fish Curry — Complete Bangladesh Calorie Guide
If hilsa is Bangladesh's ceremonial fish, rui is its everyday fish — the protein that keeps millions of Bangladeshi households nutritionally sustained from day to day. Rui (rohu, Labeo rohita) is a large freshwater carp farmed extensively in Bangladesh's ponds, beels, and haors. It is the most consumed fish by volume in Bangladesh, and rui fish curry in its many regional variations is cooked in virtually every Bangladeshi kitchen multiple times each week. The dish is economical, highly nutritious, and adaptable — cooking beautifully in light tomato-based gravies, dry bhuna styles, mustard-based preparations, and everything in between.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~200g) | ~240 kcal | Standard serving |
| 50g | ~60 kcal | Small portion |
| 100g | ~120 kcal | Per 100g |
| 200g | ~240 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~200g) |
|---|---|---|
| Calories | 120 kcal | 240 kcal |
| Protein | 15g | 30.0g |
| Carbohydrates | 5g | 10.0g |
| Fat | 5g | 10.0g |
| Fibre | 1g | 2.0g |
Rui Fish as an Everyday Protein Source
Bangladesh's freshwater fish farming industry, centred on rui and katla, has been one of the country's great nutritional success stories. Per capita fish consumption in Bangladesh is among the highest in South Asia, and rui fish curry is a primary vehicle for this consumption. At 120 kcal and 15g protein per 100g, rui fish curry provides more protein per calorie than chicken curry (typically 18g protein per 150 kcal) and far more than most vegetable dishes. For lower-income households across Bangladesh, rui fish curry is not just a preferred dish — it is often the most reliable daily source of complete protein.
Regional Varieties of Rui Curry in Bangladesh
Bangladesh's diverse geography creates distinctly different rui curries across regions. In the delta districts of Khulna and Barisal, rui is often cooked in a mustard-based curry (shorshe rui) similar to the treatment reserved for hilsa in Dhaka. In Sylhet, rui may be cooked with bamboo shoots or local herbs unavailable elsewhere. In the haor districts of Sunamganj and Habiganj, where fish are caught wild from vast inland wetlands, rui curries are simpler but made from much larger, better-flavoured specimens than farmed rui. Mymensingh, a major freshwater fish farming hub, produces rui that is considered particularly good quality due to the rich silt and plankton content of the local ponds.
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FAQs
How many calories in rui fish curry?
A 200g serving of rui fish curry contains approximately 240 kcal. Per 100g, rui fish curry provides about 120 kcal — quite low for a protein-rich main dish. The calorie count varies significantly by recipe: a dry-style bhuna version with more oil can reach 150–160 kcal per 100g, while a light tomato-based curry may be as low as 100–110 kcal per 100g.
Is rui fish good for weight loss?
Rui fish curry is excellent for weight loss. At only 120 kcal per 100g with 15g of protein, it provides one of the best protein-to-calorie ratios among Bangladeshi main dishes. A 200g serving with 100g of boiled rice creates a complete, satisfying meal of approximately 370 kcal — well within most weight-loss meal targets. The high protein content suppresses appetite and supports muscle retention during calorie deficit.
What is the nutritional difference between rui and ilish fish?
Ilish (hilsa) is a much oilier fish than rui (rohu). Ilish contains approximately 11–14g fat per 100g, while rui contains only 3–5g fat per 100g. This makes rui significantly lower in calories but also lower in omega-3 fatty acids. Rui is higher in lean protein relative to its calorie count, while ilish offers superior omega-3 content and flavour at higher calories.
How is rui fish curry prepared in Bangladesh?
Traditional Bangladeshi rui fish curry begins with frying the fish pieces in mustard oil until golden, then building a masala of onion, tomato, ginger, garlic, turmeric, cumin, coriander, and red chilli. The fried fish is added to the masala with water and simmered until the gravy thickens. Regional variations include adding potatoes, cauliflower, or tomatoes. Some households add mustard paste for a shorshe-style rui curry.
📊 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.