Kaala Meen: Nutritional Value And Health Benefits



Published on: 04-Oct-2022


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Kaala Meen: Nutritional Value And Health Benefits

Kaala Meen: Nutritional Value And Health Benefits

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Are you a fish lover? Yes! But, do you eat it just for its flavour and taste? 

Then, my dear friend, you need to understand a fish's nutritional value and health benefits because they have abundant of them! 

There are several fish, and every fish has a different nutritional value and health benefits. However, the fish that we are talking about today is Kaala meen. 

Table Of Contents 

1. An Overview Of Kaala Meen 

2. Nutritional Value Of Kaala Meen 

3. Health Benefits Of Kaala Meen 

4. Dietitian's Recommendation 

5. The Final Say 

6. FAQs

An Overview Of Kaala Meen 

Kaala meen, also known as Indian salmon and Rawas in Hindi, is a prevalent type of Indian fish. It can be found in the coastal regions of Gujrat and Maharashtra on the west coast. 

It offers vital amino acids that support growth and encourages mass muscle retention. 

The fish is delicious and is known for its hard texture, tender white meat and mouth-watering flavour. It promotes bone density, reduces cell damage, and improves cardiovascular health.

Nutritional Value Of Kaala Meen 

Kaala meen has immense nutritional value! It contains several essential nutrients like omega-3 fatty acids, protein, calcium, and other vitamins and minerals. 

About 100g of Kaala fish offers: 

  • Energy - 112kcal 
  • Protein - 22g 
  • Fat - 1g 
  • Carbs - 3g 
  • Calcium - 405mg 
  • Phosphorus - 225mg 
  • Iron - 2mg 

You Can Also Read: Chanduva Fish: Facts And Health Benefits

Health Benefits Of Kaala Meen 

Kaala meen have several health benefits. Research has proved, “Whether baked, boiled, seared or grilled, these fish are among the most heart-healthy of all foods.” 

Some of its health benefits are: 

1. Keeps Bones Strong 

According to studies, people with higher omega-3 fatty acids had stronger bones and fewer hip fractures. So here is the good news! Kaala meen contains plenty of omega-3 fatty acids to keep your bones strong. 

2. Works As An Antidepressant 

Foods high in omega-3 have been demonstrated to enhance memory and other brain functions. Selenium, vitamin D, and vitamin A in kaala meen also work as antidepressants, shielding the neurological system from ageing-related harm.

3. Lowers Risk Of Heart Diseases 

According to studies, eating kaala meen regularly can help lower the risk of atherosclerosis, hypertension, stroke, and systemic inflammation.

4. Contributes To Healthy Skin 

Eating kaala meen may contribute to glowing and suppler skin because of its high omega-3 fats. According to research, eating these fish can also significantly lessen the ageing-causing effects of free radicals.

5. Helps To Shed Weight 

Kaala fish helps to shed weight by balancing the hormones that control hunger and make you feel full. It is also high in protein which raises the metabolic rate. 

6. Improves Brain Health 

Research indicates that consuming kaala fish throughout pregnancy and lactation can improve children's brain health. Therefore, it is good to add to your healthy diet during pregnancy. 

Dietitian’s Recommendation

Kaala meen, also known as Indian salmon, is widely available in nature. It is exceptionally nutritious and should be consumed by every non-vegetarian.

It has high nutritional content, and consuming fish in baked, broiled, grilled, steamed, or roasted form is recommended for maximum health benefits. Moreover,  researchers and many diet experts claim that fishes are heart-healthy foods.

Dietitian Lavina Chauhan 

The Final Say 

Kaala meen is one of India's most popular and liked fish, not only because of its texture and flavour but also for its nutritional content and benefits.

High protein content and omega-3 are a boon for seafood lovers; eating it is therefore considered beneficial. Consequently, next time you get the chance to have a kaala fish, grab it to attain health benefits and taste.


1.  Is kaala fish good for health? 

Yes, indeed! It has essential amino acids that promote growth and help maintain muscle tissue mass. Moreover, the protein found in kaala fish helps the body maintain a healthy metabolism.

2. How does kaala fish taste? 

Unlike most fish, kaala fish has a unique, mild scent. It is a tasty fish known for its firm texture, succulent white meat, and lip-smacking taste. 

3. Where is kaala fish popular? 

Kaala fish is one of India's most widely available and savoured fish. It is also found in America, Europe, and Canada and is known as salmon. 

4. Is kaala meen, also called Indian salmon, the same as salmon?

Originally, salmon was not native to India and the Indian subcontinent. Therefore, the salmon fish popular in the west is unavailable in Indian markets. 

However, kaala fish (Rawas) is known as an Indian salmon and has a slice of white meat found along the country's western coast.

5. Where is kaala fish (Indian salmon) found? 

The kaala fish (Indian Salmon) is a prevalent seafood species on the West Coast of India, especially in Maharashtra and Gujarat. This species breeds in estuaries and mangrove habitats.

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