When talking about the most beloved fish types in India, Hilsa (Tenualosa ilisha) holds its own crown.
Hilsa, also known as the “Queen of fish,” is popular especially in the states of Bengal, Odisha, and certain parts of Bangladesh, where it is tied to traditions and festivals.
Apart from providing an unmistakable taste, it also provides a long list of benefits.
Let’s explore those advantages, understand its taste, and much more.
So without further ado, let’s get started!
10 Health Benefits of Hilsa Fish
Heart and Brain Health
Hilsa, being one of the best Indian fish in omega-3, has a good amount of Omega-3 fatty acids like DHA and EPA, compounds that are known to reduce the risk of heart diseases, lower blood pressure, and improve blood circulation.
Ilish fish also plays a crucial role in supporting memory, improving your cognitive function, and lowering the risk of neurodegenerative conditions like Alzheimer’s disease.
So overall, it improves your brain health.
Rich in Protein
Hilsa, being amongst the highest protein fish in India, contains a good amount of high-quality protein, making it an excellent option for fitness enthusiasts & athletes.
What differentiates it from other red meats is its protein content without an excess load of unhealthy fats.
It aids in muscle growth, repair, and overall tissue health.
Strong Bones & Joint Health
Hilsa contains essential minerals like calcium, phosphorus, and magnesium, which are a must to strengthen your bones.
It reduces inflammation and eases the symptoms of arthritis and joint stiffness, which is commonly seen in older adults.
Immune Support
Hilsa is a power-packed source of vitamins like A & D and minerals like zinc and selenium, known to regulate the immune system.
Consuming it regularly will help your body fight various infections and maintain overall resilience.
Healthy Skin and Eyesight
Hilsa contains healthy fats and vitamin A, which are very beneficial in keeping your skin moisturized, reducing signs of aging, and supporting clear vision.
Omega-3s help in preventing eye dryness and age-related macular degeneration.
Low in Saturated Fat
Hilsa has a low amount of unhealthy unsaturated fats compared to other red meats.
It is a heart-friendly choice and a perfect option for those looking for a balanced diet without compromising on the rich flavours.
Helps Manage Cholesterol Levels
Hilsa contains healthy fats, which can improve your lipid profile by reducing LDL (bad cholesterol) & increasing HDL (good cholesterol).
This results in the prevention of clogged arteries and cardiovascular disease.
Boosts Energy and Metabolism
The presence of B-complex vitamins in Hilsa, such as Vitamin B12 & niacin, plays a crucial role in converting food into energy.
In addition, it is also known to support your nerve function and boost metabolism.
Supports Healthy Pregnancy
Consuming Hilsa during pregnancy is beneficial for expectant mothers.
Its DHA supports Fetal brain and eye development.
However, doctors advise consuming it in moderation and only after thoroughly cooking it to avoid the risk of contamination.
Aids in Weight Management
Hilsa is nutrient-dense but low in calories.
It’s healthy fats and protein content keep you feeling full for longer.
Thus, it will help you avoid overeating and aid in weight management.
What Does Hilsa Fish Taste Like?
Food lovers describe the taste of Hilsa as unique, rich, and mildly oily.
Its flesh has a soft and flaky texture, providing a melt-in-the-mouth experience.
Its high fat content contributes to its sweetness and savory richness.
Hilsa fish nutrition facts 100g
| Nutrient | Amount (Approx.) |
| Calories | 310 kcal |
| Protein | 20 g |
| Total Fat | 22 g |
| Cholesterol | 65 mg |
| Carbohydrates | 0 g |
| Vitamin A | 150 IU |
| Vitamin D | 12 µg (480 IU) |
| Vitamin B12 | 2.5 µg |
| Niacin (B3) | 7 mg |
| Calcium | 200 mg |
| Phosphorus | 250 mg |
| Magnesium | 35 mg |
| Iron | 2 mg |
| Zinc | 1.3 mg |
| Selenium | 35 µg |
How to Safely Buy and Cook Hilsa Fish?
It is one of the most expensive and sought-after fish.
So it becomes crucial to buy the right one!
Below are a few pointers that you should keep in mind.
Tips for Buying Hilsa Fish
- Look for freshness: When buying one, look for the freshness in the eyes, shiny scales, and firm flesh.
- The perfect size: Look to buy ones that are medium in size (around 800g to 1.2kg) because the medium ones are often considered to be tastier compared to small and oversized ones.
- Check the smell: Strong and unpleasant odour is a big sign of staleness.
- Seasonal Availability: High-quality ones are available during the monsoon season, especially in the months of July to September.
Tips for Cooking Hilsa Fish
- Handle Bones Carefully: Hilsa fish consists of many fine bones, so the person who prepares it needs to be skillful, and people who consume it need to be careful.
- Temperature: A safe internal cooking temperature is around 63°C (145°F).
- Cook gently: Avoid overcooking of hilsa fish as much as possible, as it can lose its delicate taste and become dry.
From River to Plate – Celebrate the Queen of Fish, Hilsa in Bangalore
You don’t worry about sourcing fresh Hilsa fish as we, one of the best providers of seafood in Bangalore, will be taking care of that process on your behalf:
Sourcing → Cooking → Delivering
Just order our fried fish in Bangalore or fish curries in Bangalore & enjoy the delicacy right at your doorstep.
Frequently Asked Questions
Is hilsa fish good for health?
Yes & there is no doubt in it. The essential nutrients that it contains are very helpful for your heart, brain, and overall health.
Why is hilsa fish so expensive?
Its seasonality, farming difficulty, high demand, and unique taste drive up its price.
What are some side effects of hilsa fish?
The possible side effects are allergies, difficulty eating due to fine bones, and indigestion if consumed in excess.
Why is hilsa fish so special?
Its rich flavour, high nutritional values, and its cultural significance in Bengal and Bangladesh make it very special.
Is hilsa fish good for fatty liver?
Yes, but if consumed in moderation. Ensure that it is grilled, steamed, or baked, and avoid deep frying as much as possible.
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