1 serving (100 grams) contains 200 calories, 25.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.5 g | 119% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black pomfret
Black pomfret (Parastromateus niger) is a seawater fish common in tropical and subtropical coastal regions of the Indian and Pacific Oceans, especially in South and Southeast Asian cuisines. This firm, mildly flavored fish is highly prized in culinary traditions such as Indian, Indonesian, and Thai cooking, often grilled, steamed, or fried. Nutritionally, black pomfret is a rich source of high-quality protein and omega-3 fatty acids, crucial for overall health. It is also an excellent source of essential nutrients like vitamin D, selenium, and vitamin B12, while being low in saturated fat and calories, making it a heart-healthy option. Its delicate texture and mild aroma make it versatile for various recipes and cooking methods.
Health Benefits
- Supports heart health due to its high omega-3 fatty acid content, which helps reduce inflammation and lower bad cholesterol levels.
- Boosts bone health as it is a good source of vitamin D, which aids in calcium absorption and promotes strong bones.
- Enhances energy production through vitamin B12, essential for red blood cell formation and maintaining neurological function.
Dietary Considerations
Selection and Storage
Store fresh black pomfret in the refrigerator at 32°F (0°C) and consume within 1-2 days, or freeze it at 0°F (-18°C) for longer storage. Properly wrap the fish in an airtight container to prevent freezer burn.
Common Questions About Black pomfret Nutrition
Is Black Pomfret high in protein?
Yes, Black Pomfret is an excellent source of protein. A 100g serving provides approximately 20g of protein, making it a great choice for muscle repair and growth. It is also low in carbohydrates and fat, which contributes to its role as a lean protein option.
Can I eat Black Pomfret on a keto diet?
Absolutely! Black Pomfret is a great option for a keto diet due to its low carbohydrate content and high fat and protein balance. It can help you meet your macronutrient goals while providing essential nutrients like omega-3 fatty acids.
What are the health benefits of eating Black Pomfret?
Black Pomfret is rich in omega-3 fatty acids, which benefit heart health by reducing inflammation and lowering blood pressure. It is also a good source of selenium and vitamin B12, which support thyroid function and improve energy metabolism and nerve health, respectively.
How much Black Pomfret should I eat per serving?
A typical serving size for Black Pomfret is around 100-150g for an adult, depending on your dietary needs. This portion provides a balance of protein and other vital nutrients without exceeding daily calorie requirements, assuming the fish is prepared without heavy oils or sauces.
How does Black Pomfret compare to other types of fish?
Black Pomfret is milder in flavor compared to fish like mackerel and salmon, making it suitable for a variety of dishes. It is leaner than fatty fish like salmon but still provides omega-3 fatty acids. It is similar to white Pomfret in texture but darker in color, offering slightly more robust mineral content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
