Pollock
Red Snapper
Pomfret
Mild, flaky, and easy to cook, pomfret is a popular choice in Asian and coastal cuisines. It’s often grilled, pan-fried, or steamed, and delivers excellent nutritional value in every bite.
240
1 medium fillet
(150 grams)
CAL
A
Nutri-Score
Lean, high-protein white fish that’s low in fat and rich in key micronutrients.
Value per 100 grams & per cup (150g):
160 kcal | 240 kcal
Protein
18 grams | 27 grams
Fats
2.5 grams | 3.8 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Supports red blood cell formation and brain health.
- Omega-3 fatty acids: Promote heart and brain function.
- Phosphorus: Essential for healthy bones and energy production.
- Selenium: Acts as a powerful antioxidant and supports thyroid health.
Satiety and Feelings
Pomfret is satisfying without being heavy, offering a light yet protein-rich meal that helps keep you full longer without excess calories.
What does 100 g look like?
Roughly half a small fillet or about the size of a deck of cards. In pieces: about 2/3 cup flaked fish.
What does 2000/2500 calories look like?
Roughly 12 medium fillets (2.5 kg / 5.5 lbs)
Other types of Pomfret (200 grams | 7 ounces)
| Pomfret Species | Calories (per 200 grams) |
|---|---|
| Silver Pomfret | 228 kcal |
| White Pomfret | 184 kcal |
| Black Pomfret | 198 kcal |
| Chinese Pomfret | 136 kcal |
| Bigscale Pomfret | 204 kcal |
Daily Value per 100 grams %
Vitamin B12
80%
Omega-3 fatty acids
25%
Selenium
65%
Phosphorus
30%
Fiber
0%
Protein
40%
Sodium (Salt)
5%
Carbohydrates
0%
Total Fat
3%
Saturated Fat
Saturated Fat
2%
Cholesterol
20%
Sugar (natural)
0%
Calories
5%
Did you know?
- Pomfret is especially prized in South and Southeast Asia, where it’s a staple in curries and steamed dishes.
- Its name comes from the Portuguese word pampo, a term used by early colonial traders.
- Black pomfret and silver pomfret are two commonly consumed varieties, each with slightly different flavors and textures.
- This fish is known for its minimal bones, making it popular for both kids and adults.
- Pomfret is fast-cooking, with a mild flavor that absorbs marinades and spices beautifully.
Drawback
Low in omega-3 compared to fattier fish like salmon.
May contain trace mercury, so moderation is advised—especially for pregnant women.
Spoils quickly if not kept chilled; always ensure it’s fresh.
- Always check for the MSC label.
