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Rohu fish nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 102 kcal | 102 kcal |
| Protein | 19.7 g | 19.7 g |
| Carbohydrate (available) | — | — |
| Dietary fibre | — | — |
| Fat | 2.4 g | 2.4 g |
Serving: 100 g raw fillet, weighed raw as IFCT reports it. IFCT 2017 food code S006, "Rohu (Labeo rohita)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on rohu fish
Protein anchor
Build a meal around it: it brings at least 6 g of protein for every 100 kcal.
- 19.3 g of protein for every 100 kcal.
- One serving gives 19.7 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
How rohu fish fits a plan that loses fat and keeps muscle
IFCT 2017 gives rohu 19.3 g of protein for every 100 kcal, the highest ratio of any food in this guide. That is exactly what a muscle-keeping plan wants: plenty of protein, little fat, modest calories.
Fish two or three times a week also varies a plan that might otherwise lean on chicken or paneer. Rohu, catla and mackerel are affordable across much of India, and the table shows how they compare.
Rohu fish in an Indian kitchen
Rohu is sold whole or in steaks across eastern and northern India; ask for curry-cut steaks or fillets so the bones are easier to manage. A Bengali-style macher jhol, a thin curry of mustard, turmeric and tomato, uses little oil compared with deep-fried fish fry. Rubbing steaks with turmeric and salt and shallow-cooking them on a tawa gives a crisp finish without a batter. Steaming in banana leaf with mustard paste is another light, traditional route.
Pair it, or swap it
Rohu in a light mustard or tomato curry with rice and greens, or grilled rohu with a salad, makes a lean, high-protein meal.
Worth knowing
Fish fry and deep-fried fish add oil. Rohu has many fine bones; fillets or steaks are easier to eat.
Rohu fish against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Rohu fish | 102 kcal | 19.7 g | — |
| Catla | 94 kcal | 17.9 g | — |
| Mackerel (bangda) | 101 kcal | 21.5 g | — |
| Black pomfret | 123 kcal | 18.9 g | — |