Is Bombay duck keto friendly? The nutritional guide to Bombil on a low-carb diet

November 13, 2025 •

3 min read

While its name might suggest otherwise, Bombay duck is a fish, not a bird, and surprisingly contains virtually zero carbohydrates. This fact makes it an excellent candidate for a low-carb diet, but is Bombay duck keto friendly and how does it fit into the strict macros of a ketogenic lifestyle?

Quick Summary

Bombay duck, also called bombil, is highly keto-friendly due to its zero-carb and high-protein content. It's a nutrient-dense seafood option, rich in omega-3s and minerals, suitable for low-carb meals.

Key Points

Zero-Carb Content: Bombay duck, both fresh and dried, contains virtually no carbohydrates, making it an ideal choice for a keto diet.
High Protein Source: This fish is an excellent source of protein, especially in its dried form where protein is highly concentrated.
Mineral-Rich: Dried Bombay duck is exceptionally rich in essential minerals like calcium and iron, providing concentrated nutrition.
Omega-3 Fatty Acids: Bombay duck is a good source of heart-healthy omega-3 fats, which are beneficial for brain and cardiovascular health.
Versatile Preparation: Both fresh and dried Bombay duck can be prepared in keto-friendly ways, such as pan-frying with almond flour or simmering in coconut milk-based curries.

Bombay Duck's Nutritional Profile for Keto

For those on a ketogenic diet, understanding the macronutrient profile of any food is crucial. Bombay duck, known as bombil in India, shines as a keto-friendly protein source due to its remarkably low carbohydrate content. The nutritional composition, however, can vary significantly depending on whether the fish is consumed fresh or dried. Both forms are acceptable for a keto diet, but dried Bombay duck is a concentrated powerhouse of certain nutrients, especially protein and calcium, due to the removal of its high water content.

Here is a comparison of the typical nutritional values per 100g serving for fresh versus dried Bombay duck based on available data:


Nutrient	Fresh Bombay Duck (Approx. per 100g)	Dried Bombay Duck (Approx. per 100g)
Energy	105 kcal	283-293 kcal
Protein	19g	61-62g
Fat	3g	4g
Carbohydrates	0g	0-2g
Calcium	25mg	~1389mg
Iron	1.2mg	~19mg
Omega-3s	Significant amount	Significant amount

As the table illustrates, the drying process intensifies the protein and mineral concentration. Dried Bombay duck contains over three times the protein and an astronomical amount of calcium compared to its fresh counterpart, making it a highly efficient source of these essential nutrients for someone following a keto diet.

Fresh vs. Dried Bombay Duck: Cooking and Keto Considerations

The choice between fresh and dried Bombay duck depends on your culinary preference and nutritional goals. Fresh Bombay duck has a soft, delicate, and flaky texture with a high water content, making it suitable for gentle cooking methods like pan-searing or grilling. Dried Bombay duck, on the other hand, is known for its intense flavor and crisp texture when rehydrated and fried.

Preparing Dried Bombay Duck for Keto

Rehydrate: Soak the dried fish in water for about 15-30 minutes to soften it. Adding a splash of vinegar can help reduce the strong odor during cooking.
Rinse and Clean: After soaking, thoroughly clean the fish, removing the head and internal organs if necessary.
Crispy Fry: For a classic crispy preparation, marinate the fish in spices. Instead of traditional flour, use a keto-friendly alternative like almond flour or a mix of spices and pan-fry in a healthy fat like coconut oil until golden and crisp.
Add to Curries: Dried bombil can be used in curries, adding a potent umami flavor. Use a creamy coconut milk base instead of a tomato-heavy one to keep carbs low.

Preparing Fresh Bombay Duck for Keto

Pan-Sear: The tender flesh of fresh bombil is excellent for pan-searing. Season with salt, pepper, and lemon juice, then cook in butter or olive oil until cooked through and lightly browned.
Grill: Marinating the fish in a keto-friendly herb and spice mixture before grilling brings out a smoky, savory flavor.
Curry: Fresh bombil can also be used in keto-friendly curries, providing a milder, fresher fish flavor compared to the dried version.

Comparing Bombay Duck to Other Keto Fish Options

Bombay duck holds its own against other popular keto-friendly fish. While salmon is famed for its high omega-3 fat content, Bombay duck provides a zero-carb profile with a great protein-to-fat ratio. The mineral density of dried Bombay duck, particularly calcium, is also exceptional compared to many other seafood varieties. Unlike the fattier profiles of mackerel or sardines, Bombay duck offers a leaner protein option, which can be beneficial for macro management.

The Verdict: Is Bombay Duck a Good Keto Choice?

Unequivocally, yes. Bombay duck is an excellent addition to a ketogenic diet due to its low-carb nature, high-quality protein, and abundance of essential minerals like calcium and iron. Whether fresh or dried, it offers unique textures and flavors that can enhance your meal plan, provided it is prepared using keto-friendly methods. Its versatility allows for a variety of delicious, low-carb dishes, from a crispy fried snack to a flavorful curry, making it a valuable and healthy choice for keto followers. For more information on seafood nutrition, you can visit Healthline's guide on healthy keto fats.

Conclusion: A Nutrient-Dense Addition to Your Keto Diet

In conclusion, Bombay duck is not only keto-friendly but a highly nutritious food that can diversify your low-carb meal plans. With its high protein, low fat, and almost zero carbohydrate content, it aligns perfectly with the macronutrient goals of a ketogenic lifestyle. By choosing the right preparation method—opting for low-carb coatings and healthy cooking fats—you can enjoy this Indian delicacy without compromising your dietary goals.

Frequently Asked Questions

Bombay duck is a species of lizardfish, scientifically known as Harpadon nehereus, which is found in the Arabian Sea off the coast of India. Despite its name, it is a fish, not a bird.

Yes, dried Bombay duck is highly keto-friendly. The drying process concentrates its protein and mineral content while keeping carbohydrates very low, typically around 2g or less per 100g serving.

No, Bombay duck has a minimal to non-existent carbohydrate profile. Fresh Bombay duck contains 0g carbs, while dried versions have only trace amounts, making it excellent for a keto diet.

For a keto-friendly meal, you can pan-fry fresh Bombay duck or rehydrated dried Bombay duck using almond flour or spices for a coating instead of traditional breading. It can also be added to curries made with coconut milk.

Yes, Bombay duck is a protein-rich food. Dried Bombay duck is particularly high in protein, with around 60-62g per 100g serving, making it a fantastic source of protein for muscle repair and growth.

Besides being low-carb, Bombay duck is rich in omega-3 fatty acids, calcium, iron, and other essential minerals. These nutrients support heart health, bone health, and overall well-being on a keto diet.

Yes, its low carbohydrate and high protein content can support weight management. The high protein keeps you feeling full, and its low-calorie count (especially fresh) makes it ideal for a calorie-controlled ketogenic diet.