Pomfret: Protein, Fat, Glycemic Index & Why It’s So Good Steamed: verified nutrition facts, glycemic context, serving guidance, and practical cooking ideas.
↑ Pomfret's mild flavor shines with simple preparations like steaming or pan-frying.
The simple, high-protein fish
Pomfret isn't one single fish, but a family of them found in the Atlantic, Indian, and Pacific Oceans. What they share is a distinctive flat, diamond-shaped body and wonderfully delicate white flesh. It's prized for having a mild, non-fishy taste and a texture that holds up to steaming and frying without falling apart. It also has a central bone structure that's easy to navigate, which makes it a family favorite.
Nutritionally, it's refreshingly straightforward. It's a protein source, first and foremost. There are no carbs, no fiber, no sugar — just high-quality protein and a moderate amount of fat.
IN ONE LINE
Pomfret is a clean, simple fish with zero carbs, high protein, and a mild flavor that's perfect steamed or pan-fried.
Pomfret nutrition facts
Here’s the nutritional breakdown for a typical 100-gram (about 3.5 ounces) serving of cooked pomfret. This is about the size of a small fillet.
The two key numbers here are protein and carbohydrates. With over 18 grams of protein, a small serving makes a real contribution to your daily needs, helping with muscle repair, satiety, and metabolism. The zero-carbohydrate stat is just as important. It means pomfret is an excellent choice for anyone managing their blood sugar or following a low-carb or ketogenic diet.
Pomfret's glycemic index (or lack thereof)
This is as simple as it gets. The glycemic index (GI) measures how much a carbohydrate-containing food raises blood glucose levels. Since pomfret contains zero carbohydrates, its glycemic index is 0. It has no impact on your blood sugar whatsoever.
This makes it an ideal food for people with diabetes or insulin resistance. Unlike starchy foods or even sweet fruits, pomfret provides energy and nutrients without requiring an insulin response to manage blood sugar.
GLYCEMIC INDEX · POMFRET vs COMMON FOODS
Pomfret sits at the very bottom of the glycemic scale
Pomfret
zero carb
LOW
Apple
whole fruit
LOW
Pineapple
whole fruit
MEDIUM
White bread
refined
HIGH
Cornflakes
refined
HIGH
SCALE 0–90
04590
The best ways to cook it
The key with pomfret is to let its delicate flavor and texture shine. Overpowering it is a common mistake. Simple is almost always better.
01
Steam it whole.
This is the classic preparation in many Asian cuisines. A whole pomfret steamed with ginger, scallions, and a splash of soy sauce is clean, healthy, and delicious.
02
Pan-fry it lightly.
A light dusting of flour or spices and a quick fry in a hot pan creates a crispy skin while keeping the inside moist and flaky. Serve with a squeeze of lemon.
03
Grill or bake.
Marinate the fish in herbs, garlic, and olive oil, then grill or bake until just cooked through. Its firm flesh holds up well to the heat.
04
Avoid heavy batter.
Deep-frying in a thick batter can overwhelm the delicate fish and add unnecessary calories and processed fats. A light pan-fry is a much better option.
What pomfret is good for
01
Pure, high-quality protein
With 18.5g of protein per 100g serving, pomfret is fantastic for building and repairing tissues, supporting muscle mass, and keeping you full.
18.5g
protein
02
Zero blood sugar impact
As a zero-carb food, pomfret has a glycemic index of 0. It provides steady energy without causing spikes and crashes in blood sugar levels.
GI 0
no carbs
03
A keto & low-carb star
For anyone on a ketogenic or low-carbohydrate diet, pomfret is a perfect fit, delivering protein and fat with no carbs to worry about.
0g
carbs
04
Source of healthy fats
The 7.5g of fat includes beneficial fatty acids, including some omega-3s, which are important for brain and heart health.
7.5g
fat
What to pair pomfret with
Because its flavor is so mild, pomfret is a blank canvas. Pair it with fresh, bright flavors that complement it without hiding it.
Eat freely — or be mindful?
Three ways to cook it
Here are three simple recipes that honor the pomfret's delicate texture and flavor.
Want clean protein worked into a balanced week — without the planning?
Our meal planner builds delicious, satisfying weeks around high-quality protein like pomfret, with portions and macros already calculated and a single grocery list at the end.
Build my weekly plan →SOURCES & REFERENCES · 3
One more thing
Eating well is rarely about willpower. It’s about having a short list of dinners you actually want to eat. Pick two from this list. Make them next week. The rest will follow.
If you want these on autopilot, our weekly meal planner can drop the picks above into your calendar with one click and build a single grocery list from the merged ingredients.
FREQUENTLY ASKED QUESTIONS
Frequently asked questions
Is pomfret good for people with diabetes?
Yes, it's an excellent choice. Pomfret has a glycemic index of 0 because it contains no carbohydrates, so it will not raise your blood sugar levels.
Is pomfret a fatty fish?
It's moderately fatty. With about 7.5 grams of fat per 100g, it has more fat than very lean fish like cod but less than oily fish like salmon. This fat content contributes to its flavor and provides healthy fatty acids.
Is pomfret good for weight loss?
Yes, it can be. It's high in protein, which helps you feel full and satisfied, and has a moderate calorie count. Paired with vegetables, it makes for a very balanced and filling weight-loss meal.
What does pomfret taste like?
Pomfret has a very mild, clean, and slightly sweet flavor. It doesn't have the strong 'fishy' taste that some other seafood does, which makes it very popular even with people who are not big fish eaters.
ABOUT THE AUTHOR
Shreya Chatterjee
NUTRITION WRITER
Shreya is a nutrition writer and the voice behind The Nutrition Pen, where she turns evidence-based nutrition into simple, repeatable eating habits. Her writing focuses on practical food guidance — what to actually put on the plate — for readers who want to eat well without the noise.
Meet the editorial team →METHODOLOGY
How this article was created
Built using verified nutrition databases, culinary research, and traditional cooking knowledge — every claim is cross-referenced against the sources listed in the article.
· USDA data· Culinary research· Quality reviewed
Read our methodology →TRANSPARENCY
About this content
Articles are curated using trusted food databases (USDA FoodData Central, IFCT), culinary literature, and dietary guidelines, then structured by our editorial team for clarity, accuracy, and usefulness.
· Verified data sources· Culinary research· Quality reviewed
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