What Is Rohu Fish?
Rohu, scientifically known as Labeo rohita, is a species of carp found widely across South Asia. It is a popular freshwater fish known for its mild flavor and soft texture. A staple in many regional cuisines, particularly in India and Bangladesh, rohu is prized not only for its taste but also for its impressive nutritional value. The fish is relatively low in fat compared to other protein sources, making it a healthy option for those watching their weight or cholesterol. Its nutritional profile can vary slightly based on its environment, diet, and whether it is wild-caught or farmed.
Nutritional Composition of 100 g of Rohu Fish
When examining the nutritional content, it's important to consider the average values from various sources, as slight differences can occur. For a 100-gram serving of cooked rohu fish, the protein content is consistently high, forming the core of its nutritional benefits. Other key nutrients, such as omega-3 fatty acids, vitamins, and minerals, further enhance its health profile.
Here is a general breakdown of the nutritional content in 100 g of rohu fish:
- Protein: 17–19 grams
- Total Fat: 2–3 grams
- Saturated Fat: ~0.5 grams
- Calories: 97–105 kcal
- Calcium: Up to 219 mg, depending on the source
- Phosphorus: Approximately 140–150 mg
- Omega-3 Fatty Acids: Present, though amounts vary based on the fish's diet
- Vitamins: A, B12, D, and E
- Minerals: Potassium, selenium, and iron
Health Benefits of Eating Rohu Fish
Beyond its high protein content, including rohu fish in your diet offers numerous health advantages. These benefits stem from its rich and balanced nutritional composition.
For Muscle Growth and Repair
The high-quality, lean protein in rohu fish is essential for building and repairing muscle tissue. The body requires a steady supply of protein to maintain muscle mass, especially for athletes and those engaging in regular physical activity.
For Heart Health
Rohu contains heart-healthy omega-3 fatty acids, which are crucial for reducing inflammation and lowering the risk of heart disease. Its low saturated fat content also makes it a better choice for cardiovascular health compared to red meat.
For Brain Function
Omega-3s are vital for brain health and cognitive function. Regular consumption of rohu can help improve memory and overall brainpower. The presence of B vitamins also supports neurological health.
Comparison of Rohu to Other Fish
To better understand how rohu stacks up nutritionally, here is a comparison of the protein content per 100g serving for several popular fish species:
| Fish Species | Average Protein (per 100g) | Notes |
|---|---|---|
| Rohu | 17–19 g | A lean, freshwater carp rich in omega-3s. |
| Salmon | 20–22 g | Higher fat content, but a richer source of omega-3s. |
| Tilapia | 20–22 g | Similar lean protein, but often lower in omega-3s compared to rohu. |
| Hilsa | 16–17 g | Known for its distinct taste and good omega-3 content. |
| Tuna (Yellowfin) | ~24 g | Very high protein, but often from marine sources. |
Conclusion
In summary, 100 grams of rohu fish offers an impressive 17 to 19 grams of protein, making it an excellent dietary choice for anyone looking to increase their intake of high-quality, lean protein. Its nutritional benefits extend well beyond protein, providing essential omega-3 fatty acids, vitamins, and minerals that support heart health, brain function, and overall well-being. As a healthy and flavorful addition to any diet, rohu fish stands out as a nutritious option for muscle growth and general health maintenance. For those interested in sustainable seafood, understanding sourcing is key, and information on fish farming and quality can be found from authoritative sources like the ICAR-Central Inland Fisheries Research Institute.
