Nutritional Breakdown of Dried Bombil
Dried bombil, or Bombay duck, is a staple in many coastal Indian diets, prized for its concentrated flavor and nutritional density. The process of sun-drying removes most of the moisture, which significantly increases the proportion of macronutrients and minerals per gram compared to fresh fish. A standard 100g serving is a nutritional powerhouse, as highlighted by various analyses.
Core Nutritional Facts Per 100g
The nutritional composition of 100g of dried bombil is particularly impressive, especially for those seeking a high-protein diet. Here is a closer look at the key nutrients:
- Calories: Approximately 293 kcal, providing substantial energy from its concentrated protein and fat content.
- Protein: Around 61-62g, which is a remarkable concentration of high-quality protein essential for muscle repair and growth.
- Fat: A very low 4g, making it a lean protein source. This includes beneficial Omega-3 fatty acids, though in smaller amounts than in fresh fish.
- Carbohydrates: Minimal at just 2g, making it suitable for low-carb dietary plans.
- Calcium: An exceptionally high 1389mg, significantly contributing to bone health.
- Iron: A notable 19mg, which is important for red blood cell formation and preventing anemia.
- Phosphorous: 240mg, which works with calcium to maintain the body's skeletal structure.
Dried Bombil vs. Fresh Fish: A Comparison
When considering fresh fish versus dried, the primary difference lies in the concentration of nutrients. The table below illustrates how the removal of water during the drying process alters the nutritional profile, using a comparison between dried bombil and a typical fresh mackerel, a common and nutritionally similar fish.
| Nutrient (per 100g) | Dried Bombil (approximate) | Fresh Mackerel (approximate) |
|---|---|---|
| Calories | 293 kcal | 205 kcal |
| Protein | 62 g | 19 g |
| Fat | 4 g | 13 g |
| Carbohydrates | 2 g | 0 g |
| Sodium | High (due to drying process) | Low (approx. 90 mg) |
| Calcium | 1389 mg | 15 mg |
This comparison highlights that while dried bombil offers a much higher protein density, it also contains significantly more sodium, which must be considered for those with blood pressure concerns.
Health Benefits of Incorporating Dried Bombil
Beyond its calorie and protein content, dried bombil offers several health benefits due to its rich mineral and fatty acid profile:
- Supports Muscle Growth and Repair: The incredibly high protein content is excellent for building and maintaining muscle tissue.
- Promotes Strong Bones: With its high calcium and phosphorus levels, dried bombil is beneficial for bone health and can be particularly helpful for individuals with conditions like arthritis or osteoporosis.
- Enhances Heart and Brain Health: As a seafood, it contains Omega-3 fatty acids, which are vital for reducing the risk of heart attacks and improving cognitive function.
- Boosts Immunity: The presence of iron and Vitamin A helps in strengthening the immune system.
- Aids in Weight Management: The high protein and low-fat profile can help manage weight by increasing satiety and contributing to a healthy metabolic rate.
Considerations for Consumption
While dried bombil is nutritious, it is important to be mindful of a few aspects:
- High Sodium Content: The salting process used for drying results in a high sodium concentration. It is recommended to soak the dried fish in water before cooking to reduce the salt content, especially for individuals monitoring their sodium intake.
- Sourcing: Always source dried fish from reputable suppliers to ensure it has been processed hygienically and is free from contaminants. Products developed using modern food technology can ensure higher standards of hygiene, such as those discussed by BARC.
- Moderation is Key: Like any highly concentrated food, dried bombil is best enjoyed as part of a balanced diet rather than as a daily staple, given its sodium levels.
Common Ways to Prepare Dried Bombil
Dried bombil's versatility allows for numerous delicious preparations. The pungent aroma and distinct flavor are a key part of its appeal. Some popular methods include:
- Bombil Fry: A classic method where the dried fish is marinated and pan-fried until crispy.
- Curries and Chutneys: Incorporating dried bombil into curries or chutneys adds a powerful flavor dimension, often served with rice or dal.
- Roasted or Grilled: A simple and delicious method to enjoy its natural flavor.
- Snack Preparation: Can be deboned and spiced for a crispy snack, as described in traditional preparations.
Conclusion
To the question of how many calories are in dried bombil, the answer is a precise average of 293 kcal per 100g, but this figure tells only part of the story. Dried bombil is a highly concentrated source of protein, minerals, and other beneficial nutrients. While its concentrated nature and high sodium content necessitate mindful consumption, it remains a fantastic dietary inclusion for boosting protein, supporting bone health, and enjoying a rich, savory flavor profile. With proper preparation, this coastal delicacy offers a nutrient-dense and satisfying culinary experience. For further research on using this fish in nutritious food products, you can explore the work done at BARC.
