Is Milkfish Healthy to Eat? Unpacking the Nutritional Facts

December 22, 2025 •

2 min read

A 3-ounce serving of cooked milkfish can provide over 100% of your daily Vitamin B12 needs. So, is milkfish healthy to eat? The answer is a resounding yes, thanks to its high protein content, rich omega-3 fatty acids, and essential vitamins and minerals.

Quick Summary

Milkfish is a highly nutritious, low-mercury fish rich in omega-3 fatty acids, protein, and essential nutrients like B vitamins, phosphorus, and selenium. This affordable seafood promotes heart and brain health, strengthens bones, and can be a vital part of a balanced diet.

Key Points

Rich in Omega-3s: Milkfish contains high levels of omega-3 fatty acids, particularly DHA and EPA, which are essential for heart and brain health.
High in Protein: A single serving provides a significant amount of high-quality protein, crucial for muscle repair and overall body function.
Excellent Source of B Vitamins: The fish is packed with Vitamin B12 and Niacin, which are vital for metabolism and red blood cell production.
Low in Mercury: Unlike larger, longer-lived predatory fish, milkfish has a low mercury content, making it a safer option for frequent consumption.
Affordable and Accessible: Milkfish is a budget-friendly seafood choice that is widely available in many markets, making healthy eating more accessible.
Beneficial for Bones and Eyes: Rich in calcium, phosphorus, and vitamin A, milkfish supports strong bones, teeth, and promotes good vision.

Nutritional Profile of Milkfish

Milkfish, also known as bangus, is a popular and nutritious fish in Southeast Asia. It offers a combination of protein, healthy fats, and various vitamins and minerals.

A standard 3-ounce (85g) cooked serving provides approximately 162 kcal, 22g of protein, and 7g of fat, including polyunsaturated fatty acids like Omega-3s. It is particularly rich in Vitamin B12 and Niacin, as well as phosphorus and selenium.

The Health Benefits of Eating Milkfish

Milkfish contains omega-3 fatty acids (DHA and EPA) which support cardiovascular health. The DHA omega-3s in milkfish are crucial for brain health and development. Milkfish is a source of calcium and phosphorus, minerals vital for building and maintaining strong bones. With its high-quality protein content, milkfish supports muscle growth and tissue repair. Milkfish contains vitamins A and E along with omega-3s, which are good for skin and eye health. Milkfish is generally considered a low-mercury fish, making it a safer option for more frequent consumption compared to larger predatory fish.

Milkfish vs. Other Popular Fish: A Nutritional Comparison


Feature	Milkfish (Bangus)	Salmon	Tilapia
Key Omega-3s (EPA/DHA)	High	Very High	Low to Moderate
Mercury Level	Low	Low	Low
Protein Content	High	High	High
Vitamin B12	Very High	High	Moderate
Cost	Generally Affordable	Typically more expensive	Affordable
Primary Diet	Herbivore (Algae/Plants)	Carnivore/Omnivore	Omnivore
Flavor Profile	Mild, tender meat	Rich, oily flavor	Mild, sometimes described as bland

Common Concerns and Preparation Tips

Is milkfish safe for pregnant women?

Milkfish is typically considered safe for pregnant women due to its low mercury content and beneficial omega-3 fatty acids, which support fetal development. Consulting a doctor for personalized advice is always recommended.

How to deal with the fine bones?

Milkfish is known for its fine bones. Options to manage this include purchasing deboned fillets, using methods like pressure cooking that soften bones to edibility, or preparing stuffed milkfish (Relyenong Bangus) where the flesh is removed and cooked separately.

Conclusion: A Nutritious and Accessible Choice

Addressing the question 'is milkfish healthy to eat?', the answer is positive due to its dense nutrient profile. Rich in omega-3 fatty acids, protein, and essential vitamins and minerals, milkfish is a healthy, affordable, and low-mercury seafood option. Its benefits for heart, brain, and bone health, coupled with its culinary flexibility, make it a valuable addition to a balanced diet. Incorporating milkfish offers notable health advantages. For additional information on the health benefits of seafood, the {Link: Seafood Health Facts website https://www.seafoodhealthfacts.org/seafood-nutrition/seafood-nutrition-benefits} is a helpful resource.

Frequently Asked Questions

Milkfish has a moderate fat content, but it's particularly rich in healthy, unsaturated fats, including beneficial omega-3 fatty acids, rather than saturated fat.

Yes, milkfish is known for having many fine, intramuscular bones. However, specialty boneless fillets are available, and certain cooking methods like pressure-cooking or stuffing can make the bones softer or easier to avoid.

While milkfish contains some cholesterol, it also provides heart-healthy omega-3s that can help balance cholesterol levels. A standard serving contains less cholesterol than some other protein sources.

Milkfish is very versatile. Popular cooking methods include grilling, frying (especially deboned or stuffed versions), stewing in vinegar ('Paksiw'), or making it into fish porridge ('Lugaw').

Yes, as a high-protein, relatively low-fat option, milkfish can be a great addition to a weight-loss diet. Protein helps you feel full longer, which can reduce overall calorie intake.

Yes, children can eat milkfish. Its high protein and omega-3 content are excellent for growth and development. Just be mindful of the fine bones when serving it to younger children.

Farmed milkfish, which is more common and affordable, is also very nutritious. It is a herbivore, feeding on plants and algae, which makes it a clean and healthy farmed fish. Wild-caught may have slight nutritional differences based on its natural diet.