Calories in Pomfret: Nutritional facts for Pomfret Types

A 100g serving of fresh raw pomfret contains 96 calories, while the same quantity of fried pomfret provides 214 calories.

One kilogram (1000g) of fresh raw pomfret contains 960 calories, whereas a kilogram of fried pomfret provides 2,140 calories.

A single raw pomfret fillet (120g) contains 115 calories. Retail offerings present distinct energy values, as a serving of Relish White Pomfret (100g) provides 96 calories, while a serving of Golden Pomfret (100g) contains 114 calories.

Pomfret provides notable physiological advantages, specifically regarding cognitive function, cardiovascular stability, and skeletal maintenance. The fish functions as a rich source of omega-3 fatty acids and essential minerals. The following points highlight these benefits.

• Boosts Cognitive Function: Pomfret contains high levels of DHA, an omega-3 fatty acid essential for brain development and memory retention. A study by Swanson, D., et al. (2012), "Omega-3 fatty acids EPA and DHA: health benefits throughout life," confirmed that adequate DHA intake supports neuronal function and may reduce age-related cognitive decline.
• Supports Heart Health: The fish supplies beneficial lipids that help lower triglyceride levels and reduce arterial inflammation. Research by Mozaffarian, D., & Wu, J. H. Y. (2011), "Omega-3 fatty acids and cardiovascular disease," established that regular consumption of fatty fish correlates with a reduced risk of cardiac events.
• Strengthens Skeletal Structure: Vitamin D and calcium found in the flesh aid in maintaining bone density. A review by Holick, M. F. (2007), "Vitamin D deficiency," highlights that Vitamin D is critical for calcium absorption, preventing conditions like osteopenia.

Pomfret remains safe for most populations, yet specific environmental and biological concerns exist. Potential adverse effects are outlined below.

• Exposes to Mercury: Certain species of pomfret may accumulate moderate levels of mercury depending on their habitat. A study by Bosch, A. C., et al. (2016), "Heavy metals in marine fish meat and consumer health: a review," notes that while generally lower than apex predators, marine fish can still contribute to heavy metal exposure if consumed excessively.
• Triggers Fish Allergies: The fish contains parvalbumins, which are potent allergens for sensitive individuals. Research by Sharp, M. F., & Lopata, A. L. (2014), "Fish allergy: cooking mode affects the stability of parvalbumins," indicates that these proteins remain stable even after cooking, causing reactions in allergic subjects.

Yes, pomfrets are good for health because the fish supports brain development, cardiovascular efficiency, and immune defense. The high Vitamin B12 content aids nerve function and red blood cell formation, a mechanism detailed in the study by O'Leary, F., & Samman, S. (2010), "Vitamin B12 in health and disease." Heart health improves through the presence of omega-3 fatty acids, which help regulate blood pressure as explored by Mozaffarian, D. (2008), "Fish and n-3 fatty acids for the prevention of fatal coronary heart disease." Immune health benefits from the selenium content, which acts as an antioxidant to reduce oxidative stress as confirmed by Rayman, M. P. (2000), "The importance of selenium to human health."

Yes, pomfret fish is good for a low-calorie diet due to its lean protein content and relatively low fat compared to red meats. A standard serving provides 110 calories, allowing for substantial volume without exceeding daily energy limits. A study by Halton, T. L., & Hu, F. B. (2004), "The effects of high protein diets on thermogenesis, satiety and weight loss," supports the inclusion of lean proteins to increase satiety and metabolic rate. Research by Paddon-Jones, D., et al. (2008), "Protein, weight management, and satiety," confirms that high-protein meals reduce subsequent caloric intake. The American Heart Association recommends consuming lean fish like pomfret twice a week as part of a heart-healthy, weight-conscious diet.

Caloric density fluctuates minimally between wild and farmed species of pomfret. Golden Pomfret contains the highest energy load at approximately 114 calories per 100 grams due to higher lipid levels often found in farmed varieties. Black Pomfret presents a moderate profile at 110 calories per 100 grams. Silver Pomfret offers the lowest profile at 96 calories per 100 grams, maintaining a very lean composition suitable for low-fat diets.

No, pomfret fish is not high in cholesterol and a 100g serving provides approximately 60-70mg of cholesterol. This fits well within the recommended daily limit of 300mg for healthy individuals. A study by Mathew, S., et al. (1999), "Cholesterol content of Indian fish and shellfish," found that pomfret contains lower cholesterol levels than shrimp or squid. The presence of omega-3 fatty acids in pomfret actually helps improve the ratio of HDL (good) to LDL (bad) cholesterol, supporting overall cardiovascular health.

Sweet courses featuring pomfret are non-existent due to the fish's savory nature and soft, flaky texture. Culinary uses are strictly limited to savory main courses and appetizers where the flesh absorbs spices and curries.

Yes, pomfret fish is healthy to eat regularly as part of a balanced diet due to its high protein and low saturated fat content. The fish provides essential nutrients like Vitamin B12, Vitamin D, and selenium that support daily physiological functions. A study by Burger, J., & Gochfeld, M. (2011), "Mercury and selenium levels in 19 species of saltwater fish," suggests that the selenium in ocean fish like pomfret can help counteract potential mercury risks. Research by Mozaffarian, D., & Rimm, E. B. (2006), "Fish intake, contaminants, and human health," concludes that the benefits of modest fish consumption (1-2 servings per week) outweigh the potential risks. The FDA recommends consuming a variety of fish, including pomfret, 2-3 times a week.

Pomfrets belong to the family Bramidae (sea breams) and Stromateidae (butterfishes), found in the Atlantic, Indian, and Pacific Oceans. The name "pomfret" derives from the Portuguese word "pampo," referring to various similar fish. These species have been harvested for centuries along the coasts of India, Southeast Asia, and China, becoming integral to regional diets due to their abundance and distinct flavor. Commercial fisheries expanded in the 20th century, making the fish a globally traded commodity available in frozen forms worldwide.