Baam Fish: Health Benefits And Nutritional Values

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Shubhi Sidnis

398 articles

Thursday, 03-Nov-2022

10 Min Read

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Baam Fish: Health Benefits And Nutritional Values

The Baam fish is a long fish that can reach lengths of several meters. It looks like a snake and is a popular type of seafood.

Baam fish is mainly found and eaten in Asian countries, particularly Japan.

Most people avoid eating it because it resembles a small snake. Still, many enjoy eating Baam fish for its nutritional value and other health benefits.

Many studies have discovered various health benefits of Baam fish as it contains more nutrients than any other type of meat.

Let us learn about the facts related to Baam fish and enlighten ourselves.

Table Of Contents

1. Facts About Baam Fish

2. The Nutritional Content Of Baam Fish

3. Health Benefits Of Eating Baam Fish

4. Healthy Recipe Of Baam Fish

5. Dietitian’s Recommendations

6. The Final Say

7. FAQs

The Nutritional Content Of Baam Fish

The Baam is highly nutritious and is one of the highest omega-3-rich sources. This fish contains no carbohydrates but has 18 amino acids and vitamins A, C, E, and K, the B-complex vitamins B1, B2, B3, B6, folate, B5, B12, and choline. 

This suggests that they are healthy for the heart, protect the central nervous system, improve eyesight, promote hair growth, help rejuvenate the skin and can be considered a good food for healthy skin, and in fact, there’s selenium, which is good for the brain and works as a mood enhancer.

Let us now learn about the nutritional values the Baam holds:

Approx 100g of Baam fish contains 

  • Calories- 236 kcal
  • Carbohydrates- 0 g
  • Fat- 15.0 g
  • Saturated- 3.0 g
  • Omega-3- 838 mg
  • Omega-6- 251 mg
  • Protein- 23.7 g

Vitamins (In daily value)

  • Vitamin A- 126% DV 
  • Vitamin B12- 120% DV
  • Vitamin D- 53% DV
  • Vitamin E- 34% DV
  • Niacin (B3)- 28% DV
  • Thiamin (B1)- 15% DV
  • Choline- 12% DV
  • Pantothenic acid (B5)- 6% DV
  • Vitamin B6- 5% DV
  • Folate: 4% DV
  • Riboflavin (B2): 4% DV
  • Vitamin K: 1% DV

Minerals (In daily value)

  • Phosphorus- 22% DV
  • Zinc- 19% DV
  • Selenium- 15% DV
  • Potassium- 7% DV
  • Magnesium- 6% DV
  • Iron- 4% DV
  • Copper- 3% DV
  • Sodium- 3% DV
  • Calcium- 2% DV
  • Manganese- 2% DV

Fact About Baam Fish

  • Baam blood is poisonous to humans and other living creatures, but cooking and the digestive process destroy its toxins. In addition, in Nobel-winning research by Charles Richet, the toxin derived from Baam blood serum was used to discover anaphylaxis (by injecting it into dogs and observing the effect).
  • It survives in both fresh and saltwater.
  • High mercury levels in Baam can lead to depression and anxiety in humans.
  • Baam does not contain gluten when unbreaded and unseasoned. In addition, Baam is a kind of fish, making it a naturally gluten-free food. 

Health Benefits Of Baam Fish

From being low in sodium to containing no sugar to being high in phosphorus, the Baam fish has many health benefits, some of which are as follows:

1. Skin Rejuvenation And Health

Baam fish contains certain substances or nutrients that are ideal for rejuvenating your entire body, which keeps your body cool in the summer heat. Aside from acting as a body cooler, Baam fish can also assist your body in fighting toxins or dead cells.

2. Reduce Bad Cholesterol

There are two types of cholesterol; good and bad. Your body requires good cholesterol to function correctly. But on the other hand, excess bad cholesterol begins to deposit in the heart's blood vessels, obstructing blood flow and causing heart disease. The Baam can destroy bad cholesterol.

3. Beneficial To The Eyes And The Brain

Baam has significantly contributed to brain development and nerve system function in the early stages of some research. It contains omega 3 and omega 6 fats, which are beneficial to the brain. It also encourages better and healthier vision. Consuming Baam fish is a better solution for people with specific vision problems. 

4. Lower Your Risk Of Diabetes

Because Baam contains few or no carbohydrates and is high in omega-3 and omega-6 fats and protein, it can be considered in foods that help to manage diabetes; it can aid in the production of insulin and the maintenance of blood sugar levels in your body. As a result, the chances of developing diabetes, particularly type 2 diabetes, are reduced.

5. Reduce Cardiovascular Risks

There are numerous types and causes of cardiovascular disease. The Baam fish has been discovered to be one of the highest omega-3 fish. This can postpone the onset of diabetes and other heart-related diseases. Aside from that, we already know that Baam can help fight bad cholesterol formation in the blood system and destroy any bad cholesterol in your blood.

6. Dietary Supplement

People worldwide, including Japan, Korea, and Europe, are developing Baam fish supplements that are thought to restore strength, particularly in the elderly. Baam fish is also believed to be Koreans' best stamina, vitality, and energy source. Making these supplements is also relatively simple. The Baam fish's skin, flesh, and bones are encapsulated and ground to powder.

7. Better Bones

The phosphorus content of Baam fish is high. If you want strong and healthy bones, start eating Baam regularly. The Baam fish will also assist you in avoiding or minimising bone loss, also known as osteoporosis. That is similar to the benefits of drinking milk, eating yoghourt, or eating shrimp. However, Baam fish contains more phosphorus than all of those combined.

Healthy Recipe For Baam Fish

Toneop brings you a delicious Bengali recipe for Baam, which you should definitely give a go and treat your taste buds with this goodness.

Bengali Baam Fish Curry

In India, Baam fish is known as Baam fish. "Mastacembelus Armatus" is its scientific name. We make this fish curry spicy like the description suggests.


  • Baam fish- 1 big piece 
  • Chopped onion- 2 cups 
  • chopped tomato- 1 cup
  • Turmeric powder- 1 tsp 
  • Red chilli powder- 2 tsp
  • Green chillies- 5 to 6 pieces 
  • Coriander powder- 2 tsp 
  • Cumin powder- 1 tsp
  • Ginger paste- 1 tsp
  • Garlic paste- 1 tsp
  • Oil- 2 tbsp
  • Water- 2 cups
  • Coriander leaves- 2 to 3 piece  
  • Salt as per taste

Preparation Method

1. Cut the fish into medium-sized pieces and thoroughly wash and drain them in water.

2. Heat a pan on the stove and add some oil to it. Then add onions, and chopped tomatoes, and fry until the onions turn light brown. 

3. Add the ginger and garlic paste and cook for another 2-3 minutes. Then add the turmeric powder, red chilli powder, coriander powder, cumin powder, salt, and 1 cup of water and cook.

4. Add the fish and another cup of water to the pan when the spices are done. Cook for 15 minutes on high heat. Cook for 3 minutes more after adding the green chillies and cilantro leaves.

5. Enjoy the Bengali spicy Baam fish curry with rice when the curry is done.

Dietitian’s Recommendation

Since Baam fish is highly nutritious and falls under the category of superfoods, it is always good to include it in your meals. You can make many interesting recipes, such as curries, smoked, grilled, roasted, steamed etc. 

Ideally, if you are a non-vegetarian, you eat fish at least twice a week, but it is indeed subject to availability as it is a good option for a gluten-free diet.

Dt. Lavina Chauhan

The Final Say

Baam fish is a delicious seafood with a high nutritional value. The fish is high in vitamins A, D, and B12, as well as protein and omega-3 fatty acids. So the next time you see a Baam fish in the market, take it.


1. What is unique about Baam fish?

Their elongated, wormlike bodies characterise baam. Unlike most fish, Baam does not have pelvic fins, and most species do not have pectoral fins. Instead, these fishes have a continuous dorsal, anal, and caudal fin that runs around the tail tip. Baam fish generate waves that travel the length of their bodies to swim.

2. Does Baam decrease high cholesterol?

Studies show that Baam decrease cholesterol, balance blood pressure and prevent the risk of developing arthritis. In addition, its high content of omega-3 fatty acids reduces the risk of developing Type 2 diabetes. It also reduces cardiovascular risk factors.

3. Is Baam fish high in mercury?

According to the Food and Drug Administration, Baam is low in mercury. Therefore, a pregnant woman can safely eat around two servings of six-ounce each week.

4. Is Baam fish good for digestion?

Baam fish contains an impressive assortment of vitamins and minerals, including vitamins A, D, E, B1, B2, B12 and phosphorous. This mineral is essential to health because it helps to balance your body's PH levels, improve digestion and metabolism, and enable the body to absorb nutrients better.

5. Are Baam fishes healthy?

They are a fantastic source of mega-healthy omega-3 fatty acids. They also contain calcium, magnesium, potassium, selenium, manganese, zinc and iron. For the carb-conscious, Baam does not have any sugar, is low in sodium, and is high in phosphorus.

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