Surmai Fry Nutrition Facts: Calories, Macros & Health Benefits
Summary: Surmai Fry contains 215 calories, 20g protein, 6.5g carbs, and 12.5g fat per one piece (120g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 215 kcal | 11% |
| Protein | 20.0g | 40% |
| Carbohydrates | 6.5g | 2% |
| Total Fat | 12.5g | 16% |
| Fiber | 0.30g | 1% |
| Sugar | 0.50g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 65.0mg | 22% |
| Sodium | 380.0mg | 17% |
| Potassium | 1.5mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 280.0mg | 1556% |
| Magnesium | 0.80mg | 0% |
| Zinc | 220.0mg | 2000% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 5.5mg | 324% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 8.5mcg | 7% |
| Phosphorus | 45.0mg | 4% |
Is Surmai Fry Good for You?
Surmai Fry provides 215 calories per one piece (120g) with 20g protein, 6.5g carbohydrates, and 12.5g fat. It is a source of saturated fat (14% dv), cholesterol (22% dv), sodium (17% dv).
Pan-fried king mackerel (surmai) marinated with Indian spices and shallow fried, popular in coastal Maharashtra and Goa
Key Health Benefits of Surmai Fry
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 20g protein per serving to support satiety and muscle maintenance.
How to Track Surmai Fry Nutrition with Gram
Use Gram to log surmai fry and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in surmai fry?
Surmai Fry contains 215 calories per one piece (120g).
How much protein is in surmai fry?
Surmai Fry provides 20g of protein per one piece (120g).
How many carbs are in surmai fry?
Surmai Fry has 6.5g of carbohydrates per one piece (120g).
Is surmai fry good for tracking nutrition?
Yes. Surmai Fry can be logged by calories, macros, and micronutrients in the Gram app.
How should I use surmai fry in a meal plan?
Use Surmai Fry as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track surmai fry and thousands of other foods with the Gram app.