What are the Nutritional Facts about Fish?
December 20, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Fish is a rich source of protein, omega-3 fats, vitamins, and minerals. Learn nutritional facts, health benefits, and best fish types.
Introduction
Fish is one of the healthiest foods you can add to your daily diet. In India, fish is widely eaten in coastal areas and is also recommended by nutritionists for heart health, brain function, and overall fitness. It is low in calories, high in protein, and packed with omega-3 fatty acids.
In this article, you will learn the nutritional facts about fish, its health benefits, types of fish, and how often you should eat it.
Nutritional Facts About Fish (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 120–210 kcal |
| Protein | 20–25 g |
| Total Fat | 1–13 g |
| Omega-3 Fatty Acids | 0.3–2.5 g |
| Cholesterol | 40–70 mg |
| Vitamin D | 50–80% RDA |
| Vitamin B12 | 80–100% RDA |
| Calcium | 10–25 mg |
| Iron | 0.5–1.5 mg |
| Selenium | 40–60% RDA |
Values may vary based on fish type (fatty or lean).
Types of Fish and Their Nutrition:
1. Fatty Fish (High Omega-3)
- Salmon
- Sardines
- Mackerel
- Tuna
Benefits:
- Supports heart health
- Reduces inflammation
- Improves brain function
2. Lean Fish (Low Fat)
- Rohu
- Catla
- Cod
- Tilapia
Benefits:
- High protein
- Low calories
- Good for weight loss
Health Benefits of Eating Fish:
1. Improves Heart Health
- Omega-3 fatty acids lower bad cholesterol
- Reduces risk of heart attack and stroke
2. Boosts Brain and Memory
- DHA supports brain development
- Helps improve focus and memory
3. Good for Weight Loss
- High protein keeps you full for longer
- Low calorie compared to red meat
4. Strengthens Bones
- Vitamin D and calcium improve bone strength
- Reduces risk of osteoporosis
5. Supports Eye Health
- Omega-3 helps prevent dry eyes
- Reduces age-related vision problems
Fish Nutrition for Different Age Groups:
For Children
- Helps brain growth
- Supports healthy development
For Adults
- Improves metabolism
- Supports muscle health
For Elderly
- Reduces joint pain
- Supports heart and brain health
Best Way to Eat Fish
✔ Steamed
✔ Grilled
✔ Lightly cooked curry
✔ Pan-fried with less oil
❌ Avoid deep frying regularly
❌ Avoid excess salt
How Often Should You Eat Fish?
- 2–3 times per week is ideal
- Choose a mix of fatty and lean fish
- Prefer fresh or locally sourced fish
Is Fish Safe for Everyone?
Most people can eat fish safely. However:
- Pregnant women should avoid high-mercury fish
- People with seafood allergy should avoid fish
- Always cook fish properly to avoid infection
Fish vs Chicken Nutrition (Per 100g)
| Nutrient | Fish | Chicken |
|---|---|---|
| Calories | 120–200 | 165 |
| Protein | 20–25 g | 27 g |
| Fat | Lower | Moderate |
| Omega-3 | High | Very low |
Final Thoughts
Fish is a complete and powerful food for a healthy lifestyle. It provides high-quality protein, healthy fats, and essential vitamins that support heart, brain, bones, and overall health. Including fish in your weekly diet can help prevent many lifestyle diseases.
Tip: Choose fresh fish, cook it simply, and eat it regularly for maximum benefits.