Rohu, also known as rui or roho, is a freshwater fish that is commonly found in rivers and lakes in South Asia and Southeast Asia. It is a popular food source in countries such as India, Bangladesh, and Pakistan, and is also farmed in many other parts of the world. In this article, we will discuss the nutritional value of Rohu fish per 100g and whether or not it is a healthy food choice for you.
First, let’s take a look at the nutritional value of Rohu fish per 100g. According to the United States Department of Agriculture (USDA), 100g of cooked Rohu fish contains the following:
- Protein: 18.3g
- Fat: 7.5g
- Carbohydrates: 0g
- Calories: 142
- Cholesterol: 53mg
- Sodium: 63mg
- Potassium: 407mg
- Vitamin B12: 1.1mcg
- Omega-3 fatty acids: 0.6g
It’s clear from this data that Rohu fish is an excellent source of protein, providing almost 20g per 100g serving. Protein is an essential nutrient for growth and repair of the body’s tissues, and also helps to regulate various bodily functions. Additionally, Rohu fish is a good source of healthy fats, specifically Omega-3 fatty acids which are beneficial for heart health. Rohu fish also contains a significant amount of Vitamin B12, which is essential for the proper functioning of the nervous system.
As for minerals, Rohu fish contains potassium, which helps to maintain healthy blood pressure levels, and sodium which is essential for maintaining proper electrolyte balance in the body.
Now, let’s discuss whether or not Rohu fish per 100g is healthy for you. Overall, Rohu fish can be considered a healthy food choice because it is low in calories, high in protein, and contains healthy fats and essential vitamins and minerals. Additionally, Rohu fish is a lean source of protein, which makes it a good option for those looking to maintain a healthy weight.
However, it is important to note that the nutritional value of Rohu fish can vary depending on how it is prepared and cooked. For example, if the fish is fried or cooked in a lot of oil, the fat and calorie content will increase. Additionally, if the fish is served with a high-sodium sauce or seasoning, the sodium content will also be higher. To ensure that you are getting the most nutritional value from your Rohu fish, it is best to grill, bake, or steam it.
It’s also worth noting that Fish can contain trace amounts of mercury, which is toxic to humans if consumed in large amounts. But Rohu fish typically has lower mercury levels than some other types of fish. Rohu fish is also a good source of healthy fats, specifically Omega-3 fatty acids, which have been linked to numerous health benefits, such as a lower risk of heart disease and improved cognitive function.
It’s important to also consider that there are also some potential risks associated with consuming Rohu fish. For example, it can be high in mercury, which can be harmful to developing fetuses, infants, and young children. So pregnant women, breastfeeding mothers and young children should avoid consuming Rohu fish or should consume it in moderation.
In conclusion, Rohu fish per 100g is a nutritious and healthy food choice that is high in protein, healthy fats, and essential vitamins and minerals. It is low in calories and a lean source of protein, making it a good option for those looking to maintain a healthy weight.