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White pomfret

Pampus argenteus

Also known as: Silver pomfret, White pomfret, Chandi, Pomfret, Vichuda, Thondrotte, Thondrette, Manji, Surangat, Vellavoli, Karuvolli, Avoli, Velutha-avoli

White pomfret is a popular edible fish known for its delicate flavor and soft texture, commonly enjoyed cooked in Indian cuisines especially in coastal regions. It is rich in protein and notable for exceptionally high levels of Vitamin B6 and Biotin.

Non-VegetarianLow calorie densityNOVA 1· Unprocessed

123

kcal

19.0

Protein

5.1

Fat

per 100g

High in Vitamin B6High in BiotinRich in Protein

Marine Fish·Lunch, Dinner

Serving Size= 100g

Nutrition per 100g

Protein19g(62%)

Carbs0.00g(0%)

Fat5.1g(38%)

Rich in% daily value

Vitamin B6999%Biotin999%Selenium73%Chromium44%Phosphorus30%

View all nutrients →

Nutrient Breakdown

Key Nutrients(15)

Pantothenic Acid (B5)

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

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Common questions about White pomfret

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

1 piece fish (~80g) (80 g) of White pomfret has about 98 kcal, based on 123 kcal per 100 g.

How much protein is in White pomfret?

White pomfret provides about 19 g of protein per 100 g.

What are common ways to cook white pomfret in Indian cuisine?

White pomfret is commonly fried, grilled, or steamed with spices in Indian cooking, especially in coastal regions.

Is white pomfret fish suitable for a non-vegetarian diet?

Yes, white pomfret is a non-vegetarian fish and a good source of protein and essential nutrients.

How should white pomfret fish be stored to maintain freshness?

White pomfret should be stored in the refrigerator and consumed within 1-2 days of purchase or frozen for longer storage.

About White pomfret

White pomfret is a marine fish widely consumed in India, especially in coastal states like Maharashtra, Goa, and Kerala. It is prized for its tender flesh and mild, slightly sweet flavor, making it versatile for grilling, frying, or steaming.

Provides a significant amount of protein, essential for body repair and muscle maintenance.
Exceptionally high in Vitamin B6 and Biotin, which play important roles in metabolism and cell health.
Contains good levels of Selenium and Chromium, important trace minerals.
Low in carbohydrates and sugars, making it suitable for many diets.

White pomfret is non-vegetarian and classified as a solid food with moderate fat content. It can be part of balanced meals for lunch or dinner in Indian households.