Catla Nutrition Calculator — Raw Fillet, Fried, Curry & Dried

Catla (Catla catla) delivers 300mg calcium per 100g raw when consumed with fine edible bones as per traditional Indian preparations ^[1][2]. This is comparable to rohu (350mg) and far exceeds boneless common carp (41mg), salmon (12mg), and tilapia (38mg).

Sun-dried catla concentrates calcium to 950mg per 100g — exceeding canned sardines with bones (382mg) by 2.5x. The Ganga River study confirmed calcium levels of 280-320mg per 100g for wild-caught Catla catla specimens ^[3]. A 100g fish piece provides 300mg calcium (23% DV).

Catla provides 95 kcal with 2.2g fat and 18.2g protein per 100g raw ^[1][2]. This makes it leaner than common carp (127 kcal, 5.6g fat) and hilsa (273 kcal, 19.4g fat), positioning catla alongside rohu (97 kcal) and tilapia (96 kcal) in the lean freshwater fish category.

A standard 100g catla piece provides 18.2g protein at 95 kcal. The nutrient study on Ganga River catla found protein content ranging from 17.5-19.0g depending on season and fish age, with monsoon-season catches showing slightly higher fat content ^[3].

Catla's calorie profile shifts dramatically with preparation: raw at 95 kcal, curry at 110 kcal, fried at 195 kcal, and sun-dried at 320 kcal per 100g ^[1][2]. This 3.4x range matches the pattern seen in chakla (90-310 kcal) and is typical of Indian freshwater fish.

Frying in mustard oil increases fat to 11.5g (from 2.2g raw) — a 5.2x increase. Curry preparation is the most calorie-efficient cooked form but includes gravy weight (200g typical serving). For accurate journaling, specify preparation method and use actual weight — particularly for curry where gravy dilutes the fish content.

Sun-dried catla (shutki) concentrates protein to 55.0g per 100g (nearly 3x raw) and calcium to 950mg (73% DV) ^[2]. This exceeds dried chakla (52g protein, 450mg calcium) and dried anchovy (48.57g protein, 382mg calcium).

However, the salt-drying process also concentrates sodium to 1,650mg per 100g (72% DV) and cholesterol to 190mg. A 30g dried catla portion provides 16.5g protein and 285mg calcium but also 495mg sodium. For dried-fish journaling, weigh portions carefully.

Among Indian major carps, catla (95 kcal) and rohu (97 kcal) are very similar in calories, while common carp (127 kcal) is 34% higher ^[1][2]. Calcium differs dramatically: rohu (350mg), catla (300mg), common carp (41mg boneless).

Common carp has dramatically more vitamin D (24.7mcg vs 5.0mcg catla) and phosphorus (415mg vs 250mg). Catla has more protein than rohu (18.2g vs 16.6g) despite similar calorie counts. For Indian freshwater fish journaling, the three species offer meaningfully different micronutrient profiles despite similar calories.