Pomfret White – A Nutritional Breakdown
Pomfret White, a type of fish known for its mild flavor and firm texture, is a popular choice for a variety of dishes in many cultures. Itโs an excellent source of lean protein, making it a fantastic addition to any balanced diet. Below is an in-depth look at its nutritional composition to help you understand its health benefits.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 122.61 kcal |
| Protein | 19.02 g |
| Total Fat | 5.12 g |
| Saturated Fat | 2.67 g |
| Carbohydrates | 0.00 g |
| Dietary Fiber | 0.00 g |
| Sugars | 0.00 g |
| Calcium | 13.64 mg |
| Iron | 0.31 mg |
| Magnesium | 32.2 mg |
| Phosphorus | 211.0 mg |
| Potassium | 255.0 mg |
| Sodium | 46.09 mg |
| Zinc | 0.53 mg |
| Copper | 0.05 mcg |
| Manganese | 0.02 mg |
| Selenium | 29.33 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.03 mg |
| Niacin (Vitamin B3) | 1.38 mg |
| Vitamin B6 | 130.0 mcg |
| Folate | 961.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.42 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Pomfret White
Pomfret White is an excellent source of high-quality protein, which is essential for muscle growth, tissue repair, and overall body maintenance. It is particularly low in fat, with only 5.12 grams of total fat per 100 grams, making it a great option for those who are watching their fat intake. Despite the low fat content, it contains beneficial minerals such as calcium, magnesium, and phosphorus, which are important for bone health, muscle function, and overall vitality.
Dietary Preferences and Considerations
- Low-Carb and Sugar-Free: This fish is naturally free from carbohydrates and sugars, making it a suitable choice for low-carb or ketogenic diets.
- Rich in Minerals: With notable amounts of magnesium, potassium, and phosphorus, pomfret supports bone health and heart function. It also provides a moderate amount of iron, which is crucial for red blood cell production.
- High in Protein: With over 19 grams of protein per 100g serving, pomfret is a great choice for those looking to maintain or build muscle mass, or for anyone needing an excellent source of protein in their diet.
- Low in Sodium: With only 46 mg of sodium, it is a heart-healthy choice for those on low-sodium diets.
Allergen Information
Pomfret White is a type of fish and, like other fish, can cause allergic reactions in individuals sensitive to fish proteins. Those with fish allergies should avoid consuming this product.
Culinary Tips and Uses
Pomfret White can be grilled, steamed, fried, or baked. Its mild taste and firm texture make it versatile enough for various recipes, from simple preparations like grilling with lemon and herbs to more complex dishes like fish curries or stews. Due to its high protein and low-fat content, it pairs wonderfully with fresh vegetables, grains, or light sauces.
Conclusion
Pomfret White is a nutrient-dense, lean protein that provides numerous health benefits. Whether youโre focusing on maintaining a healthy diet, building muscle, or simply enjoying a delicious fish meal, this versatile fish offers a host of nutritional advantages. Itโs a healthy, delicious addition to any meal plan, and with its minimal preparation time, itโs perfect for busy individuals looking to eat well.
