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Paarai

Caranx heberi

Also known as: Blacktip trevally, Blacktip kingfish, Yellowtail kingfish, Large marine fish, [Place of collection: Chennnai]

Paarai is a cooked pulse commonly used in Indian cuisine, known for its high content of vitamin B6 and biotin. It provides a good source of protein and essential minerals like selenium and phosphorus.

Non-VegetarianLow calorie densityMedium GINOVA 1· Unprocessed

104

kcal

21.6

Protein

1.8

Fat

per 100g

Very high in vitamin B6Very high in biotinRich in selenium

Marine Fish·Lunch, Dinner

Serving Size= 100g

Nutrition per 100g

Protein22g(84%)

Carbs0.00g(0%)

Fat1.8g(16%)

Rich in% daily value

Vitamin B6999%Biotin999%Selenium89%Chromium44%Phosphorus41%

View all nutrients →

Nutrient Breakdown

Key Nutrients(15)

% DV = % Daily Value (adult RDA, ICMR 2020). Values per 100g edible portion.

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Common questions about Paarai

How many calories are in 1 piece fish (~80g) of Paarai?

1 piece fish (~80g) (80 g) of Paarai has about 83 kcal, based on 104 kcal per 100 g.

How much protein is in Paarai?

Paarai provides about 21.6 g of protein per 100 g.

How is Paarai typically used in cooking?

Paarai is usually cooked as a dal (lentil stew) or added to mixed vegetable dishes, providing a plant-based protein source in meals.

Is Paarai a vegetarian or vegan food?

Paarai is vegan, containing no animal products or allergens commonly found in dairy, eggs, or nuts.

How should Paarai be stored for best quality?

Store dried Paarai pulses in an airtight container in a cool, dry place to prevent moisture and prolong shelf life.

About Paarai

Paarai is a type of pulse widely consumed in various Indian regions, often prepared as a cooked dal or incorporated into vegetable dishes and stews. It is valued in traditional diets for its nutritional richness, especially in vitamins and minerals.

This pulse is especially notable for its extremely high vitamin B6 and biotin content, providing over 10,000% and 5000% of the daily values respectively, making it an important food for dietary vitamin intake where these nutrients are needed. Paarai also contains significant amounts of selenium, chromium, and phosphorus, contributing to its nutritional profile.

Cooked Paarai is typically tender with a mild, earthy flavor, used extensively in vegetarian and vegan dishes. As a plant-based protein source, it complements grains well, making balanced meals. Its nutrient density adds value to everyday meals, especially in diets focusing on essential B vitamins.

Being plant-based and free from common allergens, Paarai is suitable for vegan diets. It has moderate fiber and low fat content, with no vitamin B12 or vitamin D. Overall, Paarai is a nutritious legume choice for various Indian culinary uses.