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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Surmai is highly nutritious, offering 21.5g of protein per 100g and rich Omega-3 fatty acids. It supports heart health, brain function, and provides essential vitamins like B12 and D for overall immunity.
Surmai is an excellent source of lean protein, containing approximately 21.5g per 100g serving. This high protein content makes it ideal for muscle repair and growth while remaining relatively low in calories.
Yes, with only 105 calories and 2g of fat per 100g, it is a low-calorie, high-protein food. The high protein content helps increase satiety, which can help reduce overall calorie intake throughout the day.
Absolutely. Surmai contains 0g of carbohydrates, making it a perfect choice for ketogenic and low-carb diets. It provides healthy fats and high-quality protein without impacting blood sugar levels.
In its natural state, Surmai is 100% gluten-free. However, always check the ingredients if you are buying pre-marinated fillets or using breading, as those additions often contain wheat.
Surmai has a firm, meaty texture with a mild to moderate flavor that is not overly 'fishy.' Its dense flesh holds up well during cooking, offering a steak-like consistency that is popular in many cuisines.
Surmai is versatile and can be pan-fried, grilled, or used in traditional fish curries. Because it is a lean fish, it cooks quickly; it is best to cook it just until the flesh is opaque to keep it moist.
Surmai Fillets is a versatile ingredient found in cuisines around the world. With 105 calories per 100g and 21.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 1 recipes featuring surmai fillets with step-by-step instructions.
Browse recipes →Fresh fillets should be kept in the coldest part of the refrigerator and consumed within 1-2 days. For longer storage, wrap them tightly in plastic wrap or vacuum-seal them and freeze for up to 3 months.
Fresh Surmai should have a clean, mild ocean scent rather than a strong odor. The flesh should be firm to the touch, look moist and translucent, and should not have any brownish discoloration or slimy residue.
Like many large predatory fish, Surmai (King Mackerel) can contain moderate levels of mercury. It is generally recommended to consume it in moderation, typically 1-2 times per week, as part of a balanced diet.