What is the nutritional value of milkfish Bangus?

November 8, 2025 •

3 min read

According to the National Nutrition Council, a 3-ounce serving of milkfish provides over 100% of the daily value for vitamin B12. The nutritional value of milkfish (Bangus) is remarkably high, making it a powerful and healthy addition to any diet. This fatty fish is particularly known for being rich in protein, omega-3s, and various micronutrients essential for overall health.

Quick Summary

Milkfish, or Bangus, is a nutrient-dense fish rich in protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals like B12 and phosphorus. It is also generally low in mercury compared to other larger fish.

Key Points

Rich in Omega-3 Fatty Acids: Milkfish is a great source of EPA and DHA, promoting heart and brain health.
Excellent Source of Protein: It provides high-quality, lean protein essential for muscle repair and overall body function.
Packed with Vitamins and Minerals: Bangus contains significant amounts of Vitamin B12, Niacin, Phosphorus, and Selenium.
Low Mercury Content: As a smaller fish, milkfish is a safer option for regular consumption compared to larger predatory fish.
Supports Bone and Eye Health: Its calcium, phosphorus, and Vitamin A content contribute to strong bones and good vision.
Affordable and Accessible: Milkfish provides premium nutritional benefits at a more accessible price point than many other fatty fish.
Boosts Cognitive Function: The DHA in milkfish supports brain cell health and cognitive performance, helping to combat age-related decline.
Aids in Overall Development: The nutrient profile of bangus contributes to overall growth, immunity, and nervous system health.

What Makes Milkfish a Nutritional Powerhouse?

Milkfish, widely known as Bangus, is a staple in Southeast Asian cuisine, celebrated for its mild flavor and tender texture. Beyond its culinary appeal, this versatile fish offers a robust nutritional profile that supports various aspects of human health, from brain function to cardiovascular wellness. Its combination of macro and micronutrients provides substantial benefits without the high mercury levels often associated with larger predatory fish.

The Macronutrient Composition of Milkfish

An average serving of milkfish provides a generous amount of high-quality protein and healthy fats, with virtually no carbohydrates.

High-Quality Protein: Milkfish is an excellent source of lean protein, vital for building and repairing body tissues. A 100-gram cooked serving contains approximately 26 grams of protein.
Healthy Fats, including Omega-3s: Milkfish contains significant amounts of heart-healthy polyunsaturated and monounsaturated fats, notably rich in beneficial long-chain omega-3 fatty acids EPA and DHA. {Link: Teacher Facebook https://www.facebook.com/photo.php?fbid=1141119514698316&id=100064008340956&set=a.461262552684019}.

Essential Vitamins and Minerals

{Link: Teacher Facebook https://www.facebook.com/photo.php?fbid=1141119514698316&id=100064008340956&set=a.461262552684019}. A single serving provides over 100% of the daily recommended intake for Vitamin B12. It is also a source of Niacin, Phosphorus, Selenium, Potassium, Calcium, Magnesium, and Vitamin A.

Comparison Table: Milkfish vs. Other Common Fish


Nutrient (per 100g cooked)	Milkfish (Bangus)	Salmon	Sardines
Protein	~26g	High (~25g)	Very High (~25g)
Omega-3s	High (EPA and DHA)	Very High	Very High
Mercury Levels	Low	Moderate	Low
Key Vitamins	B12, Niacin, B6	D, B12	D, B12
Key Minerals	Phosphorus, Selenium	Selenium, Potassium	Calcium, Iron
Price Point	Generally Affordable	Generally Higher	Affordable

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Health Benefits Beyond Basic Nutrition

The robust nutritional profile of milkfish translates into several significant health benefits.

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Conclusion: A Smart and Accessible Nutritional Choice

{Link: Teacher Facebook https://www.facebook.com/photo.php?fbid=1141119514698316&id=100064008340956&set=a.461262552684019}. Its high protein, omega-3s, and essential vitamins and minerals make it a beneficial addition to a balanced diet. Its affordability and lower mercury risk are also advantages. Incorporating milkfish can support heart health, boost brain function, strengthen bones, and provide essential nutrients.

Explore the benefits of omega-3 fatty acids in more detail

How to Prepare Milkfish to Maximize Nutritional Value

Grilling, steaming, or baking milkfish are recommended to preserve nutrients and avoid excessive oil. Soups and stews also retain nutrients. Deep-frying is less ideal for nutritional value. Pressure cooking can make the numerous small bones edible, adding calcium.

Potential Concerns: Addressing the Bones and Taste

Many find the small bones in milkfish challenging. "Boneless bangus" addresses this by removing bones manually. Milkfish has a mild flavor often enhanced by marinades like vinegar and garlic.

Milkfish in the Global Diet

Milkfish's nutritional benefits are gaining global recognition beyond its popularity in Southeast Asia. Its sustainability and versatility make it a valuable food source.

Frequently Asked Questions

Yes, milkfish is excellent for heart health due to its high content of omega-3 fatty acids (EPA and DHA), which help reduce bad cholesterol, lower blood pressure, and decrease the risk of heart disease.

Yes, milkfish is a very good source of high-quality protein. A 100-gram cooked serving provides approximately 26 grams of protein, essential for muscle and tissue repair.

No, milkfish is generally considered a low-mercury fish. As a smaller, non-predatory fish, it poses a lower risk of mercury contamination compared to larger fish species.

Milkfish is rich in B-complex vitamins, particularly Vitamin B12 and Niacin. It also contains Vitamin A and other essential nutrients vital for bodily function.

Yes, the omega-3 fatty acids, especially DHA, found in milkfish are crucial for brain cell health. Regular consumption can support cognitive function, memory, and concentration.

Absolutely. Milkfish is a good source of calcium and phosphorus, two essential minerals that work together to build and maintain strong, healthy bones.

To maximize nutritional value, healthier cooking methods like steaming, grilling, or baking are recommended. These methods help retain the fish's vitamins and healthy fats better than frying.