Home / Ingredients / Other / rohu

Other

rohu.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

Recipes with rohu + Add to pantry

SERVING

CALORIES

102

PROTEIN

19.7g

CARBS

FAT

2.4g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories102kcal—

Protein19.7g39%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat2.4g3%

Saturated fat2.0g10%

Trans fat0g—

Cholesterol47.7mg16%

Water76.3g—

MINERALS

Sodium35.6mg2%

Potassium303mg6%

Calcium39.4mg3%

Iron1.0mg6%

Magnesium26.5mg6%

Phosphorus200mg16%

Zinc0.80mg7%

Copper0.05mg6%

Manganese0.04mg2%

Selenium51.5µg94%

VITAMINS

Vitamin A3.9µg0%

Vitamin C0mg0%

Vitamin D1.0µg5%

Vitamin E2.4mg16%

Vitamin K1.0µg1%

Thiamin (B1)0mg0%

Riboflavin (B2)0.04mg3%

Niacin (B3)2.3mg15%

Pantothenic acid (B5)1.2mg24%

Vitamin B6240mg14118%

Biotin (B7)1263µg4210%

Folate (B9)0µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 oz28.4g

1 lb453.6g

1 piece120g

HEALTH BENEFITS

Why eat it.

✓Rich source of Omega-3 fatty acids (EPA and DHA), which support cardiovascular health and reduce inflammation.
✓Excellent source of high-quality, easily digestible protein essential for muscle building and tissue repair.
✓Provides significant amounts of Vitamin D and Vitamin B12, crucial for bone health and proper nerve function.
✓Contains essential minerals like selenium, zinc, and iodine, which support immune function and thyroid health.

COOKING TIPS

In the kitchen.

1Rohu has a firm texture and a mild, slightly sweet flavor, making it ideal for traditional curries like 'Macher Jhol' as it holds its shape well.
2For frying, marinate the fish pieces with turmeric, salt, and chili powder, then shallow fry in mustard oil for a crispy exterior and moist interior.
3Be mindful that rohu is a bony fish; scoring the fish before cooking can help soften smaller bones, but care should be taken when eating.
4It can also be steamed or baked with spices. Cook until the flesh is opaque and flakes easily with a fork, reaching an internal temperature of 145°F (63°C).

STORAGE

Keep it fresh.

Store fresh, cleaned rohu in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
For long-term storage, wrap the fish tightly in plastic wrap and then in a freezer bag, removing as much air as possible. It can be frozen at 0°F (-18°C) for up to 3 months.

FAQ

Frequently asked questions.

Is rohu healthy?

Yes, rohu is a highly nutritious freshwater fish. It is a lean source of high-quality protein and is rich in Omega-3 fatty acids, which support heart health and reduce inflammation. It also provides essential vitamins like B12 and D, along with minerals like zinc and iron.

How much protein is in rohu?

Rohu is an excellent protein source, providing approximately 19.71g of protein per 100g serving. This high protein content makes it ideal for muscle repair, growth, and maintaining a healthy metabolism.

Is rohu good for weight loss?

Yes, rohu is very effective for weight loss diets as it is low in calories (about 102 kcal per 100g) and high in protein. The protein helps increase satiety, keeping you full for longer and reducing the urge to snack between meals.

Is rohu keto-friendly?

Absolutely. Rohu contains zero carbohydrates and is rich in protein and healthy fats, making it a perfect choice for ketogenic and other low-carb diets.

Is rohu gluten-free?

In its natural state, rohu is entirely gluten-free. However, if you are purchasing pre-marinated fish or ordering it at a restaurant, ensure that no flour-based coatings or soy sauces containing wheat were used during preparation.

What does rohu taste like?

Rohu has a mild, non-fishy flavor with a subtle sweetness. Its texture is firm and moist, which allows it to absorb the flavors of spices and gravies very well without falling apart easily.

How do you cook rohu?

Rohu is versatile and can be fried, grilled, steamed, or cooked in traditional curries. In South Asian cuisine, it is often marinated with turmeric and salt before being shallow-fried or simmered in a mustard or tomato-based gravy.

How do you store rohu and how long does it last?

Fresh rohu should be kept in the coldest part of the refrigerator and consumed within 1 to 2 days. For longer storage, wrap the fish tightly in plastic wrap or freezer bags and store it in the freezer for up to 3 months.

How can you tell if rohu is fresh?

Fresh rohu should have clear, bright eyes, red gills, and firm flesh that springs back when touched. It should have a mild, fresh scent; a strong, sour, or ammonia-like odor is a sign that the fish has spoiled.

Does rohu have many bones?

Yes, rohu is known for having many small, fine intramuscular bones (pin bones) in addition to the main skeleton. It requires careful cleaning and should be eaten with caution, especially when serving to children or the elderly.

RECIPES