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    • cal05-December-2022 adminTarishi Shrivastava

      Kallur Fish Health Benefits

    • Fish is the food that contains the most nutrients. Fish, in general, contains omega-3 fatty acids, protein, and minerals. As a result, people looking to gain muscle can enjoy eating fish. Today we will discuss kallur fish, which is high in nutrients. In English, kallur fish is also known as Croaker fish. It is mainly found in the Atlantic Ocean in Argentina.

      Kallur fish is a seawater fish that adds flavour to curries and fried dishes. It is a bony fish that is popular in many cuisines. In South India, the croaker fish is also known as Panna. It is high in protein, fatty acids, and vitamins. It is a nutritious and tasty fish, ideal for your taste buds.

      Table Of Contents

      1. Nutritional Value Of Kallur Fish

      2. Health Benefits Of Kallur Fish

      3. Dietitian's Recommendations

      4. The Final Say

      5. FAQs

      Nutritional Value Of Kallur Fish

      Kallur fish is high in omega-3 fatty acids, protein, minerals, and vitamins. It contains essential vitamins such as vitamin A, vitamin B9 and vitamin B3, among others. It also contains minerals such as sodium, potassium, zinc, selenium, calcium, iron, manganese, and copper. 

      Here is the nutritional value of 100 gm of kullur fish:


      104 kcal


      3.17 g


      61 mg


      0 g


      17.78 g

      Vitamin A

      41 IU

      Vitamin B9

      15 mg

      Vitamin B3

      4.2 mg

      Vitamin B12

      2.5 mg

      Vitamin E

      1.29 mg


      56 mg


      345 mg


      15 mg


      0.37 mg


      40 mg


      210 mg


      0.42 mg


      36 ug

      Health Benefits Of Kallur Fish 

      1. Boosts Energy

      The best benefit of kallur fish is that it increases body energy. This is because of the presence of vitamin B1, which is required to produce energy from food, conduct nerve impulses, and synthesise nucleic acids. 100 grams of kallur fish contain 0.07 milligrams of Vitamin B-1, 5% of an adult's daily recommended value.

      2. Improves bone health

      Kallur fish has been shown to improve bone health. It is related to calcium. 100 gm of kallur fish contain 15 milligrams of calcium. Furthermore, it helps to strengthen bones, teeth, and the heart and reduce your risk of developing medical conditions such as hypertension or seizures.

      3. Immune System Booster

      According to CFTRI research, kallur fish‌ can help to strengthen the immune system. This is because of the presence of vitamin B5. It increases haemoglobin levels in the body and aids the liver in metabolising toxic substances.

      4. Improves the Digestive System

      Research papers by NIN say Kallur fish's health benefits include promoting the digestive system. You may know fibre helps maintain digestive health, but croaker fish works similarly. It contains folic acid, also known as vitamin B9, which is beneficial to the digestive system, hair, skin, kidneys, and eyes. At this point, 100 grams of kallur fish will provide you with 15 micrograms of Vitamin B-9. As a result, it will assist you in meeting 4% of the daily recommended value for an adult.

      5. Prevents Anaemia

      Eating kullar fish can reduce the chances of anaemia. It is because of the presence of iron. If you eat 100 grams of this fish, you will get 37 milligrams of iron, which is 2% of your daily recommended value for one person.

      6. Muscle Building

      Because it contains potassium, kallur fish can help you build healthy muscle. If you consume 345 milligrams of potassium, you will get 345 milligrams or 7% of the total daily recommended potassium intake.

      7. Hormonal Balance

      The presence of phosphorus in kallur fish promotes hormonal balance. 100 grams of croaker fish contains 210 mg of phosphorus. It is beneficial for brain, kidney, heart, and blood health. Phosphorus health benefits include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilisation, and healthy bone formation.

      Dietitian's Recommendations

      Kallur fish is a powerhouse of nutrients and is, therefore, highly beneficial to our health. You can include it in your meals at least 3 to 4 times a week as grilled, roasted, steamed, or in curry. It can easily be turned into many delicious yet healthy recipes.

      -Dietitian Lavina Chauhan 

      The Final Say

      Kallur fish is widely available. It is mostly found in the southern parts of India. Consuming fish has many benefits that we have discussed above, so gain all the health benefits of kallur fish.


      1. Is kallur fish good for high blood pressure?

      The kallur fish is one healthy fish with great benefits to the body. It contains vitamin D that helps the intestine absorb nutrients and prevents osteomalacia (softening of the bones) and rickets. Aids blood pressure regulation and the absorption of calcium in the body.

      2. Is kallur fish high in mercury?

      The large kallur fishes have high mercury, lead, nickel and zinc concentrations, and the levels of MeHg were positively correlated to T-Hg.

      3. Is croaker a freshwater fish?

      Plagioscion ternetzi (Freshwater Croaker) is a ray-finned fish in the family Sciaenidae. They are associated with freshwater habitats. Individuals can grow to 39.0 cm.

      4. Is croaker fish high in protein?

      In the present study by CFTRI, we found that large kallur fish contains high crude protein content (76.63%~76.87%). The lipid and water contents of the muscle are considered to contribute to the juiciness of the fish in organoleptic tests.

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