Pomfret is not just a premium seafood delicacy but also a nutritional powerhouse. The nutritional value of pomfret fish makes it one of the nutrient-dense options available in the market. It is rich in high-quality protein, omega-3 fatty acids & other essential vitamins and minerals. This article shares pure data for your reference. To understand how these nutrients affect your body and overall wellness, explore our benefits of pomfret fish guide.
Nutritional Value of Pomfret Fish Per 100g – Macros
| Nutrient | Amount |
| Calories | ~96 kcal |
| Protein | ~18–19g |
| Total Fat | ~2.5–3g |
| Saturated Fat | ~0.6g |
| Omega-3 (DHA+EPA) | ~0.5–0.7g |
| Carbohydrates | 0g |
| Cholesterol | ~60–65mg |
| Sodium | ~70mg |
| Water | ~77g |
(Source: USDA FoodData Central & Indian food composition data)
We can clearly see from the above data table that pomfret is a lean source of protein with nearly zero carbohydrates. High concentration of omega-3 fatty acids and low levels of saturated fats (~0.6g) make it heart-friendly. Healthy individuals can make it a part of their balanced diet, as it has a moderate level of cholesterol and poses no concerns.
pomfret nutrition facts 100g – Vitamins & Minerals
| Nutrient | Amount | % Daily Value |
| Vitamin B12 | ~2.2 mcg | ~92% DV |
| Vitamin D | ~12 mcg | ~60% DV |
| Selenium | ~36 mcg | ~65% DV |
| Phosphorus | ~220 mg | ~22% DV |
| Calcium | ~20 mg | ~2% DV |
| Iron | ~0.8 mg | ~4% DV |
| Potassium | ~340 mg | ~7% DV |
| Iodine | ~40 mcg | ~27% DV |
In the data above, we can clearly see that Vitamin B12 and Vitamin D are present in significant quantities. Just consuming 100g of a serving will provide almost 90% of your daily B12 requirement and almost 60% of Vitamin D. Selenium, an essential trace mineral important for your immune and thyroid functioning, is present as 65% DV. The nutrition in pomfret fish also consists of a good level of iodine, important for metabolic regulation.
Pomfret Nutrition Value – Raw vs Cooked
| Nutrient | Raw (per 100g) | Steamed/Grilled (per 100g) | Deep Fried (per 100g) |
| Calories | ~96 kcal | ~105 kcal | ~200–250 kcal |
| Protein | ~18g | ~20g | ~17g |
| Total Fat | ~2.5g | ~2.8g | ~12–15g |
| Sodium | ~70mg | ~90mg | ~300mg+ |
Using cooking methods like steaming and grilling preserves the pomfret nutritional value per 100g almost entirely, with a small amount of loss in the moisture, concentrating the protein. If you deep-fry it, it will double the amount of calories, along with fats and sodium, offsetting the health advantages.
Pomfret vs Other Fish — Nutritional Comparison Per 100g
| Nutrient | Pomfret | Rohu | Catla | Hilsa | Kingfish (Surmai) |
| Calories | ~96 kcal | ~97 kcal | ~95-140 kcal | ~310 kcal | ~105 kcal |
| Protein | ~18g | ~17g | ~18g | ~22g | ~20g |
| Total Fat | ~2.5g | ~2g | ~2.5g | ~25g | ~3g |
| Omega-3 | ~0.5–0.7g | ~0.3g | ~0.3g | ~2.4g | ~0.6g |
From the above 100 gm pomfret nutrition data, we can clearly see that Pomfret has a balanced nutritional profile, and that’s why it outperforms other Indian freshwater fish like Rohu and Catla with a good amount of omega-3 fatty acids while carrying less amounts of fat and calories. If you compare it with another Premium fish, Hilsa, it is significantly leaner with around 96 kcal compared to 310 kcal, making it a perfect option for calorie-conscious people. Surmai, a popular coastal fish, has a similar protein profile but is high in fats.
Final Verdict
From the above Pomfret nutritional information, it’s clear why Pomfret is one of the healthiest choices available in the market. Its high level of protein, selenium, a good amount of Vitamin D and B12, and a low fat content increase its nutritional efficiency per calorie. Whatever your goal might be, managing weight, eating clean or supporting your heart health, Pomfret makes a strong case for its inclusion in your diet. Always source from a trusted supplier & use methods like steaming, grilling or baking to retain its maximum value.
