Calories in Chicken, Mutton and Fish per Piece

By NYUS Inc. · Published 27 October 2026

One chicken breast, a few pieces of mutton in the curry, a rohu steak, a fillet of pangas: non-vegetarian food is bought and cooked by the piece, but calorie lists give it per 100 g. This guide gives the calories, protein, fat and water per 100 g for twelve raw rows from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), then turns them into a piece, a katori or a steak using raw weights that are ours.

The short answer

By IFCT 2017, the twelve rows run from 94 kcal per 100 g (catla, S002) to 204 kcal per 100 g (pangas, S005). By our arithmetic, one boneless skinless chicken breast piece of about 150 g raw is about 252 kcal, one boneless thigh piece of about 100 g is 200 kcal, 100 g of raw boneless goat leg is 160 kcal, 100 g of goat shoulder is 188 kcal and a 100 g rohu steak is 102 kcal. Our reading: weight matters more than the animal, because a 150 g breast piece is a bigger serving than a 100 g thigh and costs more in total even though the thigh has more calories per gram.

Calories, protein, fat and water per 100 g

Each row is one IFCT 2017 Table 1 row, per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. For meat and fish, Table 1 prints water, protein, ash, fat and energy only, so there is no fibre or carbohydrate figure here. The last column before the energy is the number of regions each row was measured in: 5 or 6 for every row on this page, and rows measured in fewer than 5 regions are left out. The values are for raw, skinless edible meat or raw edible fish, not for a cooked dish.

Per piece, katori or steak

The weights are ours, not from IFCT: they are grams of raw, boneless, skinless edible meat or edible fish, for a typical piece. A breast piece is about 150 g, a thigh piece 100 g, the meat of one wing 30 g, a katori of goat pieces 100 g, the meat of one chop 60 g, a serving of liver 50 g and a fish steak or fillet 100 g. Bones, skin and the fish head and tail are not in these weights. Real pieces vary a lot, so weigh yours raw. Each figure is the per-100 g value times the grams, divided by 100, rounded to the nearest kcal and 0.1 g; the 2 servings column is doubled before rounding, so it can differ by 1 kcal from twice the rounded figure.

What stands out in the numbers

• Chicken breast has the least fat of the three chicken rows: 9.00 g per 100 g against 14.23 g for the thigh and 13.81 g for the wing, so about 168 kcal per 100 g against 200 and 193. Our chicken protein guide has the protein side.
• Goat cuts vary by cut: shoulder is 188 kcal per 100 g, leg 160, chops 136 and liver 126. Our mutton protein guide and organ meat guide give more rows.
• Fish ranges widely: catla is 94 kcal per 100 g, chakla 97, rohu 102 and tuna 112, but pangas is 204 because Table 1 lists 16.77 g of fat per 100 g for it. We use the 852 kJ that Table 1 prints for pangas; by the usual 17 kJ per g of protein and 37 kJ per g of fat its protein and fat alone would suggest about 912 kJ, so the printed figure is about 7% lower than that rough check, while the other eleven rows agree with it within about 2.5%. Our fish protein guide covers more species.
• A raw 100 g serving is about 22.1 g of protein for goat leg, 19.7 g for rohu and 24.5 g for tuna by our weight; a 150 g breast piece is about 32.7 g and a 100 g thigh piece about 18.2 g.

How to log it so the numbers hold

• Weigh raw and boneless. The rows are raw edible meat. Cooking drives out water, so 100 g of cooked chicken or fish is more meat than 100 g raw; log either the raw weight before cooking or a cooked entry, not a mix.
• Bone and skin are not in these rows. A packet or a restaurant piece includes bone, and the rows are skinless. Weigh the boneless meat, or ask your butcher for the boneless weight.
• Oil, masala and gravy are extra. A curry, tandoori piece or fried fish carries its oil and marinade; see our cooking oil fatty acids guide. If you cannot weigh, the plate method in our hand-portion guide helps.
• Pick the cut. Goat shoulder, leg, chops and liver are different rows with different numbers; use the one that matches your cut.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target: we have not looked up one for any person, so we give none.
• Other meat, poultry and fish rows in IFCT 2017, rows measured in fewer than 5 regions (such as chicken leg with 4 regions, hilsa and the single-region fish and prawn rows) and any cooked, fried, tandoori or curried dish: this page covers the twelve rows above only.
• Anything about weight, health or what these foods do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, protein, fat, water and energy per 100 g edible portion, read from the PDF on 27 Oct 2026: N002 (chicken, poultry, thigh, skinless, 6 regions), N003 (breast, 5) and N004 (wing, 5) on PDF page 58; O001 (goat, shoulder, 6), O002 (goat, chops, 6) and O003 (goat, legs, 6) on page 59; O008 (goat, liver, 6) on page 60; P010 (chakla, 5) on page 63; P084 (tuna, 5) on page 66; and S002 (catla, 6), S005 (pangas, 6) and S006 (rohu, 6) on page 68. Energy converted from kJ at 4.184 kJ per kcal (N003 704 kJ = 168 kcal, S005 852 kJ = 204 kcal).
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The serving weights, the sums, the rounding and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets (mutton, kaleji) are our matching to the IFCT row names.

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