Malli Fish: Health Benefits And Side Effects



Published on: 23-Sep-2022


10 min read


Updated on : 02-Nov-2023




Amrita Sandhu


Malli Fish: Health Benefits And Side Effects

Malli Fish: Health Benefits And Side Effects

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Have you heard of the helicopter catfish before? It is more commonly known as the Malli fish or Boal fish.

This freshwater fish is mainly found in Southeast Asia and can adapt to different environments. Malli fish has a long mustache and a smooth and flat body. It is high in omega-3 fatty acids and is consumed widely for heart health. 

Let us read about the nutritional value, benefits, and side effects.

Table Of Contents

1. Nutritional Value Of Malli fish 

2. Health Benefits Of Malli fish

3. Side Effects Of Malli Fish

4. The Final Say

5. FAQs

Nutritional Value Of Malli Fish 

The following is the nutritional value of Malli fish per 100 grams:

  • Calories - 105g
  • Fat - 2.9g
  • Protein - 18gm
  • Omega 3 - 237mg
  • Omega 6 - 337mg
  • Sodium - 50mg
  • Vitamin B12 - 121% of DV (Daily Value)
  • Selenium - 26% of DV
  • Phosphorus - 24% of DV

You Can Also Read: Silan Fish: Nutritional Value And Benefits

Health Benefits Of Malli Fish

1. Excellent Source Of Omega 3 Fatty Acids

Omega 3 fatty acids help keep the heart healthy by reducing the LDL cholesterol and increasing the HDL cholesterol in the body. In addition, research has suggested regular intake of omega-3 helps improve signs of depression. Omega 3 in Malli fish is Bioavailable DHA and EPA, which gets absorbed smoothly in the body.

2. Contains Muscle Building Protein

Malli fish is rich in protein as 100g provides 18g, which is a good quantity. Malli fish is also shallow in fat, so the protein you get is lean, which helps to build muscle mass and maintain a healthy body.

3. Good Source Of Vitamin B12

B12 is good for heart issues, mental health, and the prevention of anemia and Malli fish provides 121% of DV of B12.

4. Assists In Protecting The Nervous System

Mercury content in Malli fish is very minimal compared to other fishes. High mercury content may impact the nervous system, especially in children. However, low mercury levels in Malli fish are also safe to be consumed by children.

5. Better Eyesight

Recent research shows that omega-3 fatty acids help protect eye health. This information is helpful for those suffering from age-related macular degeneration (AMD). 

Vision blurs due to AMD, a disorder where the retina degenerates. It usually affects old and older adults. Such oil is abundant in Malli fish, which enhances eye health by reducing blurriness and improving eyesight.

Side Effects Of Malli Fish

Malli fish contains reasonable amounts of Omega 3 fatty acids, and overconsumption of this fish can cause blood clots in the body and also can cause IBS (inflammatory bowel disease) and arthritis. 

Malli fish also helps protect the nervous system and improve eyesight. In addition, it is a fantastic source of lean protein and vitamin B12. It also helps protect the heart as it contains omega-3 fatty acids. Malli fish can be a great addition to your diet, but excessive consumption may cause harm. 

The Final Say

Malli is found in freshwater as well as river water, and it is primarily found in Southeast Asia. It has a long and flat body, and it contains reasonable amounts of omega-3 fatty acids. Also, Malli fish is high in protein which can be an excellent option for people trying to lose weight. 


1. What is Malli Fish in English?

It is called the Freshwater Shark in English and is commonly referred to as ‘Boal’ in Bengali.

2. How does Malli fish taste?

Since it is deficient in sodium, it is suitable for health and does not add more sodium to your diet. It can be tangy in taste when cooked with fresh tomato & spices. In addition, the fish taste can be enhanced by baking, frying, or grilling methods, making it versatile for cooking.

3. Is Mali fish very boney?

Malli fish is a prevalent single-bone fish.

4. Can Malli fish trigger allergies?

Allergic reactions to fish can range from mild and self-limiting to severe and life-threatening. For example, the case of an adult with a suspected allergic reaction to Malli fish (Wallago Attu) was reported. This adult went on to develop contact dermatitis during the marinating process.

About ToneOp

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

Toneop: Best Health And Fitness App in India

Download TONEOP to access our diet plans, recipes & much more. 

Android user-

Apple user-

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (2)


Mykel Jake

Your blog post was a real eye-opener. It challenged my perspective and made me think critically about the topic. To continue the journey of exploration, <a href="" target="_blank">click here</a>.


Mykel Jake

Your blog post was a real eye-opener. It challenged my perspective and made me think critically about the topic. To continue the journey of exploration, <a href="" target="_blank">click here</a>.

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories

Audio Summary