Rohu Fish: A Nutrient-Packed Delight for Your Meals
Rohu, a popular freshwater fish, is an excellent source of high-quality protein and essential nutrients. Whether grilled, baked, or fried, this fish not only adds flavor but also brings a wealth of health benefits. Known for its firm texture and mild taste, rohu is a versatile addition to various cuisines. Here’s a closer look at its nutritional profile to enhance your cooking experience.
Nutritional Information (per 100g of Rohu Fish)
| Nutrient | Amount |
|---|---|
| Energy | 102.29 kcal |
| Protein | 19.71 g |
| Total Fat | 2.39 g |
| Saturated Fat | 2.05 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 39.37 mg |
| Iron | 1.04 mg |
| Magnesium | 26.53 mg |
| Phosphorus | 200.0 mg |
| Potassium | 303.0 mg |
| Sodium | 35.56 mg |
| Zinc | 0.8 mg |
| Copper | 0.05 mcg |
| Manganese | 0.04 mg |
| Selenium | 51.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.0 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 2.33 mg |
| Vitamin B6 | 240.0 mcg |
| Folate (B9) | 1263.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 2.4 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Rohu fish is rich in high-quality protein, making it an excellent choice for those looking to support muscle growth and overall body repair. It is also a source of healthy fats, with a modest amount of saturated fat contributing to a balanced diet. Despite being a low-carbohydrate food, it offers a host of essential minerals such as phosphorus, magnesium, and potassium, which help in maintaining bone health, proper muscle function, and regulating blood pressure.
Rohu’s sodium content is relatively low, making it suitable for those monitoring their salt intake. It’s also a notable source of iron, which plays a crucial role in oxygen transport throughout the body, and zinc, which supports the immune system. Furthermore, it contains vitamin E, an antioxidant that helps protect cells from damage.
Dietary Considerations
Rohu fish is a great option for various dietary preferences:
- Low-Carb Diets: Rohu contains no carbohydrates, making it an ideal choice for low-carb or keto diets.
- Protein-Rich Diets: With its high protein content, it’s perfect for those looking to build or maintain muscle mass.
- Heart-Healthy Diets: The fish offers a good balance of fats and is free from refined sugars, making it a great addition to a heart-healthy meal plan.
- Gluten-Free: Naturally gluten-free, making it safe for individuals with celiac disease or gluten intolerance.
Cooking Tips
Rohu fish is versatile and can be prepared in various ways, from simple grilled fillets to flavorful curries and stews. When grilling, marinate the fish with spices like turmeric, ginger, garlic, and lime juice for an aromatic dish. For a quicker option, pan-fry or bake the fish with olive oil, fresh herbs, and a squeeze of lemon juice.
Conclusion
Adding rohu fish to your menu not only enhances your meals with its delicate flavor but also provides a substantial nutritional boost. Packed with high-quality protein, essential vitamins, and minerals, it’s an ideal choice for those seeking a nutrient-dense, versatile ingredient for a variety of dishes. Whether you’re looking to boost your protein intake or enjoy a healthy, flavorful meal, rohu is a wonderful choice that checks all the boxes for health-conscious eaters.
