The short answer
100 g of seer fish (raw) has 22.3 g of protein and 136 kcal.1 That's about 45% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of seer fish
| Per 100 g | Amount |
|---|---|
| Energy | 136 kcal (570 kJ) |
| Protein | 22.3 g |
| Fat | 5.2 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 72.3 g |
These figures are for raw seer fish, edible part, without bones or shell. Cooking drives out water, so cooked fish has more protein per 100 g than raw. Weigh it raw for an accurate count.
How much seer fish for your protein?
The amounts below are worked out from IFCT's figure of 22.3 g per 100 g. To see how seer fish fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 45 g (raw weight) | 61 kcal |
| 20 g of protein | 90 g (raw weight) | 122 kcal |
| 30 g of protein | 135 g (raw weight) | 184 kcal |
How seer fish compares
Seer fish has more protein per 100 g than 94% of the 542 foods in IFCT 2017. Here it is beside the other fish and seafood we cover:
| Fish and seafood | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Tuna | 24.5 g | 112 | 89% |
| Seer fish | 22.3 g | 136 | 66% |
| Hilsa | 21.8 g | 259 | 34% |
| Mackerel | 21.5 g | 101 | 86% |
| Salmon | 21 g | 172 | 49% |
| Rohu | 19.7 g | 102 | 78% |
| Prawns | 19.2 g | 91 | 86% |
| Pomfret | 19 g | 123 | 63% |
| Tilapia | 18.5 g | 83 | 90% |
| Catla | 17.9 g | 94 | 77% |
| Sardine | 17.9 g | 152 | 48% |
| Pangas | 17.1 g | 204 | 34% |
| Bombay duck | 13.5 g | 69 | 80% |
Other foods with similar protein: whole moong (22.5 g), whole masoor (22.5 g), mutton (22.1 g), whole urad (22 g), chicken breast (21.8 g). For more protein per 100 g, try soybean (37.8 g), tuna (24.5 g), masoor dal (24.4 g). See every food on one protein chart.
Protein quality
Fish and seafood have complete protein: all the essential amino acids in good proportions.3 Most fish are lean, so they give a lot of protein for few calories.
Seer fish in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Gujarati
- Surmai, Chhapri
- Kannada
- Thavar
- Malayalam
- Ayakora, Chumbum
- Marathi
- Anjai, Anjari, Surmai, Towar
- Tamil
- Ah-ku-lah, Mah-wu-leachi, Mavulasi, Seela, Mah-wu-laachi, Vanjiram, Velra, Konam
- Telugu
- Vanjiramu, Konema, Varimeen, Yellari, Vellikannan, Ayaokaro
Common questions
How much protein is in 100 g of seer fish?
22.3 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw seer fish, per 100 g of the edible part. 100 g also gives 136 kcal.
How much seer fish gives 20 g of protein?
About 90 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is seer fish a good source of protein?
66% of its calories come from protein, and it has more protein per 100 g than 94% of the 542 foods in IFCT 2017. Fish and seafood have complete protein: all the essential amino acids in good proportions.
Is this for raw or cooked seer fish?
Raw, edible part, without bones. Cooking drives out water, so 100 g cooked has more protein than 100 g raw. If you weigh it cooked, your count will come out low.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int