Is Bombil High in Protein? A Nutritional Breakdown

November 13, 2025 •

4 min read

According to nutritional data, dried bombil, also known as Bombay duck, contains a remarkable amount of protein, with some sources reporting over 60 grams of protein per 100 grams. This makes bombil a highly concentrated source of protein and a nutritional powerhouse, particularly when sun-dried to remove excess moisture.

Quick Summary

This article explores the protein content of bombil, differentiating between its fresh and dried forms. It examines the nutritional value, health benefits, and compares bombil to other common protein sources. Practical preparation methods and serving suggestions are also covered.

Key Points

Dried bombil is exceptionally high in protein: Sun-drying concentrates the protein, yielding over 60 grams per 100 grams, far surpassing many other protein sources.
Nutrient-dense profile: Beyond protein, bombil is rich in calcium, iron, phosphorus, and omega-3 fatty acids, supporting bone and heart health.
Health benefits: Regular consumption can aid muscle repair, promote cardiovascular health, boost brain function, and assist with weight management.
Preparation methods differ for fresh and dried versions: Fresh bombil is delicate and often fried, while the pungent dried fish is used in curries, chutneys, and spicy fries.
Dried bombil is a versatile delicacy: Its distinct, intense flavor makes it a prized ingredient in coastal cuisine, used in various flavorful dishes.
Efficient protein source: Compared to chicken or salmon, dried bombil offers a much higher protein-to-weight ratio, making it a very efficient protein source.

Understanding Bombil's Protein Content

Bombil, or Bombay duck (Harpadon nehereus), is a popular fish, particularly in Indian coastal cuisine. Its protein content varies significantly depending on whether it is consumed fresh or dried. The sun-drying process removes a high percentage of the fish's water content, concentrating its nutrients and dramatically increasing the protein ratio by weight.

Fresh vs. Dried Bombil

Fresh bombil has a high moisture content, which means its protein percentage by weight is lower than its dried counterpart. The fresh variety is known for its soft, delicate flesh and mild flavor, and is often fried or cooked in curries. Dried bombil, however, is where the fish truly shines as a protein source. The intense sun-drying process evaporates up to 90% of the moisture, leaving behind a highly concentrated and shelf-stable product.

The Nutritional Profile of Dried Bombil

Beyond its high protein content, dried bombil offers a wealth of other nutrients. A 100g serving of dried bombil can provide a significant portion of an adult's daily nutritional needs.

High in Protein: Approximately 60-62 grams per 100 grams, which can satisfy a person's entire daily protein requirement.
Rich in Minerals: Contains high levels of calcium, iron, and phosphorus, which are vital for bone health and proper bodily function.
Source of Omega-3 Fatty Acids: Like many fish, bombil contains heart-healthy omega-3s, which help to reduce inflammation and lower the risk of cardiovascular diseases.
Low in Fat and Carbohydrates: This makes it an ideal food for those watching their weight, as it is a nutrient-dense option with a minimal calorie footprint from fat or carbs.

Comparison Table: Bombil Protein vs. Other Sources

To put bombil's protein density into perspective, here is a comparison with other popular high-protein foods, based on a 100-gram serving size.


Food Source	Protein (per 100g)	Notes
Dried Bombil	~62g	Extremely high concentration due to drying
Chicken Breast	~31g	Excellent lean protein source
Salmon	~22-25g	High in omega-3s, fresh fillet
Lentils (cooked)	~9g	Plant-based protein, rich in fiber
Cottage Cheese	~11-12g	Good source of protein and calcium

As the table clearly shows, dried bombil provides a significantly higher protein yield per 100g compared to most other common sources, making it an incredibly efficient way to boost protein intake.

Health Benefits of Eating Bombil

Incorporating bombil into your diet, especially the dried variety, can lead to several health advantages.

Supports Muscle Growth and Repair: Protein is the building block of muscles, and bombil's high content is excellent for tissue repair and muscle development.
Promotes Heart Health: The omega-3 fatty acids help reduce bad cholesterol and support cardiovascular function, potentially preventing heart attacks and strokes.
Strengthens Bones and Teeth: Abundant in calcium and phosphorus, dried bombil contributes to strong bones and teeth, and helps prevent conditions like osteoporosis.
Boosts Brain Function: Omega-3s and high mineral content support cognitive health, improving memory and overall brain function.
Aids in Weight Management: Its high protein and low-fat profile helps create a feeling of fullness, reducing overall calorie intake and supporting weight management goals.

How to Prepare and Cook Bombil

For those new to cooking with bombil, here are some popular preparation methods, focusing on both fresh and dried varieties.

Preparing Fresh Bombil

Fresh bombil is delicate and requires gentle handling. It is typically gutted and washed before cooking. A common recipe is bombil fry, where the fish is marinated in spices, coated in semolina or rice flour, and shallow-fried until golden brown and crispy.

Cooking with Dried Bombil

Dried bombil, known for its pungent aroma, is often used in curries, chutneys, and pickles.

Soaking: Dried bombil should be soaked in water for a short time to soften it and reduce the saltiness, though some prefer to leave it as-is for a more intense flavor.
Cooking: It can be pan-fried until crispy or added to curries and vegetable dishes to impart a distinct, savory taste. A popular preparation involves frying it with onions and spices to create a spicy, crunchy side dish.

Conclusion

In summary, bombil is undeniably high in protein, particularly in its dried form, where the nutrient concentration is most potent. Its nutritional benefits, including a rich supply of essential minerals and heart-healthy omega-3s, make it a valuable addition to a balanced diet. While fresh bombil offers a milder taste, the dried variety provides a powerful protein boost and is a popular delicacy in many coastal regions. Whether enjoyed as a crispy fry or a flavorful curry, bombil is a delicious way to meet your protein goals and support overall health.

Frequently Asked Questions

Yes, bombil, especially in its dried form, is extremely high in protein. Dried bombil can contain over 60 grams of protein per 100 grams, making it a concentrated and potent protein source.

Fresh bombil has a high moisture content, which dilutes its protein by weight. The sun-drying process removes this moisture, concentrating the protein and significantly increasing its percentage per 100 grams, making dried bombil far more protein-dense.

Besides protein, bombil is rich in essential minerals like calcium, iron, and phosphorus, and contains beneficial omega-3 fatty acids. These nutrients support heart health, bone strength, brain function, and muscle growth.

Fresh bombil has a mild flavor and delicate, soft texture, similar to other white fish. Dried bombil has a much stronger, more pungent and salty flavor due to the preservation process, which intensifies its taste.

Dried bombil is often rehydrated by soaking and then fried to a crispy texture. It is also used in curries, pickles, and chutneys, where its strong flavor adds depth to the dish.

Yes, bombil, particularly the dried variety, is low in fat and carbohydrates while being high in protein. Its high protein content promotes satiety, helping to reduce overall calorie consumption and support weight management.

Bombil, also known as Bombay duck, is a type of lizardfish found in the tropical Indo-Pacific region. It is most famously caught in the waters off the coasts of Maharashtra and Gujarat in India.