Nutritional growth | Nutritional Health Benefits & Diet

Nutrition Facts for 100g of Common Indian Fish Varieties

Indian Fish

Fish is a rich source of nutrition, particularly for those living in coastal regions of India where it is a staple food. In this essay, we will discuss the nutrition facts for 100g of common Indian fish varieties.

First, let’s look at the protein content of fish. Fish is a great source of high-quality protein, which is essential for building and repairing the body’s tissues. 100g of fish can provide anywhere from 15-25g of protein, depending on the variety. This makes fish an excellent choice for vegetarians or for those looking to increase their protein intake.


Fish is also a great source of omega-3 fatty acids. These essential fatty acids are important for maintaining a healthy heart and brain function. 100g of fish can provide anywhere from 200-500mg of omega-3s, depending on the variety. Some of the common Indian fish varieties that are high in omega-3s include salmon, sardines, and mackerel.

In addition to protein and omega-3s, fish is also a good source of vitamins and minerals. It is particularly rich in vitamin B12 and selenium. Vitamin B12 is essential for the formation of red blood cells, while selenium is important for the immune system and thyroid function. 100g of fish can provide anywhere from 1-5mcg of vitamin B12 and 20-40mcg of selenium.

Fish is also a good source of calcium and iron. Calcium is important for healthy bones and teeth, while iron is essential for the production of red blood cells. 100g of fish can provide anywhere from 30-50mg of calcium and 1-3mg of iron.

In conclusion, fish is a nutritious food that is a staple in the Indian coastal region. It is a rich source of protein, omega-3 fatty acids, vitamins, minerals, and other essential nutrients. By including fish in your diet, you can improve your overall health and well-being. So, it is important to consume fish in a balanced diet.

It’s important to note that fish consumption should be limited for pregnant women and young children due to the potential for mercury contamination. Additionally, it’s also important to consider the sustainability of the fish before consumption, as some species are overfished and their populations are declining.

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