1 serving (100 grams) contains 330 calories, 26.0 grams of protein, 25.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
785.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.5 g | 76% | |
| Saturated Fat | 14.3 g | 71% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 3.6 mg | 20% | |
| 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 Ilish fish
Ilish fish, also known as Hilsa, is a popular river fish predominantly found in South Asia, particularly in countries like India and Bangladesh. It is a staple in Bengali cuisine and is celebrated for its rich, oily texture and distinct flavor. Ilish is a highly nutritious fish, rich in high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D. A 100g serving provides approximately 310 calories, 22g of protein, and 25g of fats, with very minimal carbohydrates. It is an excellent source of healthy unsaturated fats, contributing to its various health benefits. The fish is often steamed, fried, or cooked in mustard-based sauces, making it a culinary and cultural delicacy in the regions where it is popular.
Health Benefits
- Promotes heart health due to high omega-3 fatty acids, which help reduce inflammation and lower bad cholesterol (LDL).
- Supports brain function as it contains DHA, a type of omega-3 essential for cognitive development and mental health.
- Rich in vitamin B12, which aids in red blood cell formation and improves energy metabolism.
- Provides Vitamin D, which helps in calcium absorption for bone health and immunity support.
- High-quality protein content supports muscle repair and growth, making it a great choice for active individuals.
Dietary Considerations
Selection and Storage
To maximize freshness, store Ilish fish in an airtight container or vacuum-sealed bag in the refrigerator for up to 2 days or freeze for longer storage. Thaw frozen fish in the refrigerator before cooking.
Common Questions About Ilish fish Nutrition
Is Ilish fish high in protein?
Yes, Ilish fish is an excellent source of protein. A 100-gram serving of Ilish fish typically contains 22-25 grams of protein, making it a great protein-rich food to include in a balanced diet.
Can I eat Ilish fish on a keto diet?
Yes, Ilish fish is a keto-friendly food as it is low in carbohydrates and high in healthy fats and protein. It is especially suitable for those on a ketogenic diet looking for omega-3 fatty acids and essential nutrients.
What are the health benefits and concerns of eating Ilish fish?
Ilish fish is rich in omega-3 fatty acids, which can support heart and brain health. It is also a good source of vitamins like B12, D, and essential minerals such as selenium. However, due to its natural oils, it is relatively high in calories, and consuming it in moderation is recommended to avoid excessive calorie intake.
How much Ilish fish should I eat per serving?
A typical serving of Ilish fish is around 100-120 grams, which provides approximately 200-250 calories depending on preparation. Stick to 2-3 servings per week to enjoy its benefits while avoiding potential overconsumption of calories or mercury.
How does Ilish fish compare to other similar fish?
Ilish fish is richer in natural oils and omega-3 fatty acids compared to many other freshwater fish, such as rohu or catla. Its distinct flavor and tender texture make it a favorite in many Southeast Asian cuisines, but it is also more caloric than leaner fish like tilapia or cod.
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.
