Other
white pomfret.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
123
PROTEIN
19g
CARBS
0g
FAT
5.1g
FIBER
0g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0.99 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories123kcal—
Protein19g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.1g7%
Saturated fat2.7g13%
Trans fat0g—
Cholesterol41.6mg14%
Water75.9g—
MINERALS
Sodium46.1mg2%
Potassium255mg5%
Calcium13.6mg1%
Iron0.31mg2%
Magnesium32.2mg8%
Phosphorus211mg17%
Zinc0.53mg5%
Copper0.05mg6%
Manganese0.02mg1%
Selenium29.3µg53%
VITAMINS
Vitamin A30.3µg3%
Vitamin C0mg0%
Vitamin D0.71µg4%
Vitamin E1.3mg8%
Vitamin K0.99µg1%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.4mg9%
Pantothenic acid (B5)1.1mg22%
Vitamin B6130mg7647%
Biotin (B7)961µg3203%
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 oz28.4g
1 lb453.6g
1 piece280g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle growth and repair.
- ✓Rich in Omega-3 fatty acids (EPA and DHA), which support heart health and brain function.
COOKING TIPS
In the kitchen.
- 1White pomfret has a delicate, sweet flavor and firm texture, making it ideal for steaming, pan-frying, or grilling whole.
- 2Its flat body shape allows for quick and even cooking. Score the skin before cooking to prevent it from curling and to allow marinades to penetrate.
- 3The fish has a central bone structure that is easy to navigate, making it simple to eat even when served whole.
- 4Pairs well with Asian flavors like ginger, garlic, soy sauce, and cilantro. A classic preparation is steaming with these aromatics.
STORAGE
Keep it fresh.
- Store fresh pomfret in the coldest part of the refrigerator (below 40°F or 4°C) and use within 1-2 days of purchase.
- For long-term storage, wrap the fish tightly in plastic wrap and then in a freezer bag, removing as much air as possible. Freeze at 0°F (-18°C) for up to 3 months for best quality.
FAQ
Frequently asked questions.
Is white pomfret healthy?
Yes, white pomfret is highly nutritious. It is an excellent source of lean, high-quality protein and heart-healthy Omega-3 fatty acids, which support brain function and cardiovascular health. It also provides essential vitamins like D and B12.
How much protein and calories are in white pomfret?
A 100g serving of white pomfret contains approximately 122.61 calories and 19.02g of protein. It is a low-calorie seafood option with about 5.12g of fat and zero carbohydrates.
Is white pomfret keto-friendly?
White pomfret is perfectly suited for a keto or low-carb diet as it contains 0g of carbohydrates. Its combination of high protein and healthy fats makes it a staple for ketogenic meal planning.
Is white pomfret gluten-free?
In its natural state, white pomfret is entirely gluten-free. However, ensure that any seasonings, marinades, or breading used during the cooking process do not contain wheat-based ingredients.
What does white pomfret taste like?
White pomfret has a mild, subtle sweetness and a delicate, buttery texture. It is known for having a non-fishy flavor, making it a favorite for those who prefer lighter-tasting seafood.
How do you cook white pomfret?
It is a versatile fish that can be steamed, grilled, or pan-fried. Steaming with ginger, scallions, and light soy sauce is a popular method that preserves its delicate texture and nutritional profile.
How do you know if white pomfret is fresh?
Look for clear, bright, and bulging eyes rather than cloudy ones. The skin should be shiny and firm to the touch, the gills should be bright red, and the fish should have a fresh sea scent rather than a strong 'fishy' odor.
How long does white pomfret last in the storage?
Fresh white pomfret should be stored in the coldest part of the refrigerator and consumed within 1-2 days. For longer storage, it can be frozen for up to 6 months if wrapped tightly in moisture-proof packaging.
Does white pomfret have many bones?
White pomfret has a single, central bone structure that is relatively easy to navigate. While it is often cooked whole, the flesh separates easily from the frame, making it easier to eat than many other small fish varieties.
