Fish curry with rice: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and complete meal featuring aromatic fish curry, rich with spices and often coconut milk, served alongside fluffy steamed rice. --- RECIPE --- Servings: 4 Prep Time: 25 minutes Ingredients: - 1.5 lbs firm white fish (cod, halibut), cut into chunks - 1 tbsp coconut oil or vegetable oil - 1 onion, finely chopped - 2 cloves garlic, minced - 1 inch ginger, grated - 1 tbsp curry powder - 1 tsp turmeric - 1/2 tsp red chili powder (optional) - 1 (14 oz) can coconut milk - 1/2 cup fish or vegetable broth - 1 tomato, diced - Salt to taste - Fresh cilantro, chopped, for garnish - 2 cups white rice - 4 cups water Instructions: 1. First, prepare the rice: Rinse rice thoroughly. Combine rice and water in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until water is absorbed and rice is tender. Let stand for 5 minutes, then fluff with a fork. 2. While rice cooks, prepare the curry: Heat oil in a large pot or deep skillet over medium heat. Add onion and cook until translucent, about 5-7 minutes. 3. Add garlic and ginger, cook for 1 minute until fragrant. 4. Stir in curry powder, turmeric, and chili powder (if using). Cook for 1 minute, stirring constantly. 5. Pour in coconut milk and broth, add diced tomato and salt. Bring to a gentle simmer. 6. Add fish chunks to the simmering sauce. Cook gently for 5-8 minutes, or until fish is cooked through and flakes easily. Do not overcook. 7. Garnish with fresh cilantro and serve the fish curry hot over the prepared rice.
Per 100g reference serving, Fish curry with rice provides 107 kcal of energy, 4.03g protein (15% of calories), 15.2g total carbohydrates (57% of calories, including 1g dietary fiber and 1.56g sugars), and 3.36g total fat (28% of calories).
Vitamins Profile in Fish curry with rice (Per 100g)
Track how Fish curry with rice contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5.4 mg | 6% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.2 µg | 8.3% DV |
| Vitamin A (RAE) | 33 µg | 3.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.97 mg | 6.5% DV |
| Vitamin K (Phylloquinone) | 5.3 µg | 4.4% DV |
| Vitamin B1 (Thiamin) | 0.088 mg | 7.3% DV |
| Vitamin B2 (Riboflavin) | 0.039 mg | 3% DV |
| Vitamin B3 (Niacin) | 1.35 mg | 8.5% DV |
| Vitamin B6 (Pyridoxine) | 0.127 mg | 7.5% DV |
| Total Folate (Vitamin B9) | 33 µg | 8.2% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 17.3 mg | 3.1% DV |
| Preformed Retinol | 6 µg | 0.7% DV |
| Beta-Carotene | 281 µg | 7.8% DV |
| Alpha-Carotene | 86 µg | 7.2% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 57 µg | 0.6% DV |
| Lycopene | 2713 µg | 27.1% DV |
Minerals & Electrolytes in Fish curry with rice (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.85 mg | 4.7% DV |
| Calcium (Ca) | 19 mg | 1.5% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 179 mg | 3.8% DV |
| Zinc (Zn) | 0.42 mg | 3.8% DV |
| Selenium (Se) | 7.4 µg | 13.5% DV |
| Phosphorus (P) | 71 mg | 5.7% DV |
| Copper (Cu) | 0.086 mg | 9.6% DV |
| Sodium (Na) | 309 mg | 13.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.012 g | 2.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.008 g | 1.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.123 g | 7.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.949 g | 6.8% DV |
| Monounsaturated Fat (MUFA) | 1.19 g | 4% DV |
| Polyunsaturated Fat (PUFA) | 1.1 g | 5.5% DV |
| Saturated Fat (SFA) | 0.806 g | 4% DV |
| Dietary Cholesterol | 14 mg | 4.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fish curry with rice contains 107 calories (kcal), 4.03g of protein, 15.2g of carbohydrates (1g fiber, 1.56g total sugars), and 3.36g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish curry with rice has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of 0.18 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Fish curry with rice: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish curry with rice by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.