Food · fish & seafood
Surmai (seer/king fish) fry
One serving of Surmai (seer/king fish) fry — 1 slice (120 g) — comes to 189 kcal, 24.4 g protein, 4 g carbs and 8.4 g fat. Scaled to 100 g it works out to 158 kcal and 20.3 g protein, which makes it dense in protein for a fish & seafood item. That single serving is about 12.6% of a 1,500 kcal day and 9.5% of a 2,000 kcal day, so it can carry real weight in a protein-focused plan without much extra planning.
Walking off Surmai (seer/king fish) fry takes roughly 4,725 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹140 a serving it costs about ₹114.8 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits a non-vegetarian diet. It works at lunch and dinner. It's a genuinely high-protein choice for its calories.
If you want variety without changing the macros much, the closest swaps in the fish & seafood category are Catla fish curry, Fish curry (Kerala/coastal, coconut), Fish tikka (tandoor), Pomfret fry (tawa) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 slice (120 g)) | 189 | 24.4 | 4 | 8.4 |
| 2 servings | 378 | 48.8 | 8 | 16.8 |
| Per 100 g | 158 | 20.3 | 3.3 | 7 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 12.6% | ₹114.8 |
| 2,000 kcal | 9.5% |
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Questions people ask
- How many calories are in Surmai (seer/king fish) fry?
- One serving (1 slice (120 g)) has 189 kcal, 24.4 g protein, 4 g carbs and 8.4 g fat. Per 100 g that's 158 kcal and 20.3 g protein.
- Is Surmai (seer/king fish) fry good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Surmai (seer/king fish) fry is about 12.6% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Surmai (seer/king fish) fry?
- Roughly 4,725 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.