Are Milkfish Healthy to Eat? A Deep Dive into Nutritional Benefits

December 18, 2025 •

2 min read

Milkfish (Chanos chanos), a staple in Southeast Asian cuisine, is celebrated for its impressive nutritional profile, including rich omega-3 fatty acids and protein. Often called "bangus," this popular fish provides essential vitamins and minerals that make it a valuable addition to a balanced diet.

Quick Summary

Milkfish is a highly nutritious, protein-rich fish abundant in omega-3s and essential vitamins and minerals, boasting low mercury levels and offering numerous health benefits.

Key Points

Rich in Omega-3s: Milkfish is a great source of beneficial omega-3 fatty acids (EPA and DHA), crucial for heart and brain health.
Low Mercury Content: As a herbivore, milkfish sits low on the food chain, resulting in significantly lower mercury levels than predatory fish.
Complete Protein Source: This fish provides high-quality protein containing all essential amino acids, supporting muscle growth, metabolism, and immunity.
Packed with Micronutrients: Milkfish is rich in vitamins B6 and B12, selenium, calcium, and phosphorus, vital for nerve function, bone health, and immune support.
Affordable and Sustainable: A widely farmed and affordable fish, milkfish offers a budget-friendly and environmentally conscious way to enjoy healthy seafood.
Versatile in Cooking: Despite being bony, methods like pressure cooking or opting for deboned fillets make preparation easy, allowing for grilling, steaming, and other healthy techniques.

The Nutritional Powerhouse of Milkfish

Milkfish is a highly beneficial protein source with a mild, sweet flavor. A 3-ounce serving is a good source of daily values of nutrients like vitamin B12 (116%), niacin (44%), and selenium (25%). Its diet of plants and algae contributes to its healthy profile.

Rich in Omega-3 Fatty Acids

Milkfish is noted for its concentration of omega-3 fatty acids, including EPA and DHA. These are important for brain, cardiovascular, and eye health.

A Complete Protein Source

Milkfish offers complete protein with essential amino acids. This supports muscle growth and repair, metabolism, fat-burning, and immune function.

Packed with Vitamins and Minerals

Milkfish is a good source of micronutrients. B-complex vitamins support energy and nerve function. Selenium is an antioxidant supporting thyroid and immune function. Calcium and phosphorus are crucial for bone health.

Low Mercury Levels

As a herbivorous fish low on the food chain, milkfish typically has low mercury levels compared to larger predatory fish. It is generally considered safe for regular consumption.

Milkfish vs. Salmon: A Nutritional Comparison

This table compares the nutritional profiles of milkfish and salmon.


Nutrient (per 100g)	Milkfish (approx.)	Salmon (approx.)	Key Comparison
Protein	26g	20g	Both are excellent protein sources; milkfish can offer a higher protein-to-calorie ratio.
Omega-3s	Rich source	Very high source	Salmon is typically cited as having more omega-3s, but milkfish also provides significant amounts.
Mercury	Low	Lower-moderate	Milkfish generally has a safer, low-mercury profile for frequent consumption.
Price	Generally more affordable	Often more expensive	Milkfish offers a budget-friendly way to get seafood nutrition.
Flavor	Mild, sweet	Rich, distinctive	Both are versatile, but milkfish is often preferred for a less "fishy" taste.

Considerations and Healthy Cooking Tips

The Bony Challenge

Milkfish has small bones. Deboned fillets are available, or cooking methods like pressure cooking or simmering in paksiw can soften them.

Maximizing Health Benefits

Healthy cooking methods help preserve nutrients:

Steaming: Gentle cooking retaining moisture and flavor.
Grilling: Adds smoky flavor without excess oil.
Poaching: Cooking in flavorful liquid.

A traditional Filipino Paksiw na Bangus (vinegar stew) is a flavorful, low-fat preparation method. Serving with herbs and lemon is another simple, healthy option.

Conclusion: A Healthy and Sustainable Choice

With its dense nutritional value, low mercury, and omega-3s, milkfish is a healthy fish. Its farming also makes it a sustainable protein choice. Despite the bones, the health benefits and cooking versatility make it a great addition to a nutritious diet. Milkfish is an affordable, delicious, and healthy seafood option.

For more on the Philippine milkfish industry and sustainability, see resources from the National Fisheries Research and Development Institute.

Frequently Asked Questions

No, milkfish are typically low in mercury. As herbivores that feed primarily on plants and algae, they are not prone to the high mercury bioaccumulation found in larger, predatory fish.

Yes, milkfish are widely farmed through aquaculture, which makes them a more sustainable and environmentally resilient food source compared to some wild-caught species.

Milkfish is highly nutritious, providing high levels of omega-3 fatty acids, protein, B vitamins, and minerals such as selenium, calcium, and phosphorus.

Yes, pregnant women can safely eat milkfish. Its low mercury content makes it a recommended seafood choice, but it is always wise to consume fish as part of a varied diet.

To maximize health benefits, opt for cooking methods that don't add excess fat, such as steaming, grilling, or poaching. These methods also help preserve the fish's natural nutrients.

Yes, milkfish is known for having small, numerous bones. However, many retailers offer deboned or 'boneless' fillets, and some cooking methods can soften the bones.

Both are healthy fatty fish rich in omega-3s and protein. Milkfish offers a lower mercury profile and is often more affordable, while salmon might contain slightly higher levels of certain vitamins.

Yes, the rich omega-3 fatty acid content in milkfish helps reduce inflammation, lower blood pressure, and decrease bad cholesterol, all of which support a healthier heart.