White Vaval Fish: Health Benefits That You Must Know



Published on: 03-Oct-2022


10 min read


Updated on : 02-Nov-2023




Sana Fakir


White Vaval Fish: Health Benefits That You Must Know

White Vaval Fish: Health Benefits That You Must Know

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Are you fond of eating tasty seafood? If yes, then at the same time, health is something that you must consider. So, how about having something delicious plus healthy? 

Sounds good, right?

Vaval fish is one such food that you must include in your food. It is popularly known as the pomfret fish. It is a typical fish that is consumed across several corners of India. Due to its distinctive texture and mild flavour, it is one of the most common types of fish.

Silver Pomfret is appealing to eat because it is almost boneless. If you like having fish, you should have a go-to recipe that you can always turn to. The mild flavours it gives to your taste buds, and its absolute sleekness and softness make it ideal for deep-frying. 

The deep-frying imparts a delicious, crispy, and crunchy texture to the Vaval fish.

Already, imagined one? Well, you should! Here is how you can prepare to cook a Vaval fish. First, the fish is marinated in a blend of spices, oil, and other ingredients before being fried.

Not only in India, but the Vaval fish is consumed in many other countries worldwide. This is because it is widely dispersed in the Pacific, Atlantic, and Indian oceans. It can also be found in the Norwegian Sea, the Sea of Japan, and the Mediterranean Sea.

Table Of Contents:

1. Nutrition Value Of Vaval Fish

2. Classification Of Vaval Fish

3. Health Benefits Of Vaval Fish

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

Nutrition Value Of Vaval Fish

100 grams of Vaval fish consists of the following nutritional values: 

  • Calories - 96 kcal
  • Protein - 19 g
  • Fat - 1.7 g
  • Iron - 2 mg
  • Phosphorus - 150 mg

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

Classification Of Vaval Fish

The Vaval fish, popularly known as Pomfret fish, has a variety and has the following categories:

  • Pomfret in Silver
  • Chinese Pomfret
  • Black Pomfret

Every Pomfret fish mentioned above has its unique characteristics and features.

Health Benefits Of Vaval Fish

In addition to its delicious flavour, the Vaval fish also has many health benefits that you must know. It has a high content of essential vitamins and nutrients and is low in fat. That is how it can help you achieve the healthy lifestyle you always want. 

Below are some significant health benefits of Vaval fish.

1. Contains Omega-3 Fatty Acid

It is one of the most significant foods rich in Omega 3. Essential omega-3 fatty acids like DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) are commonly found in most fish. These acids are found in abundance in the Vaval fish. 

Together, these acids help to reduce cholesterol and the risk of a heart attack. In addition, DHA helps with memory and eyesight. Vaval fish is exceptionally beneficial for pregnant women and contains nutrients mentioned in a guide to a healthy diet during pregnancy. Eating a small amount of seafood which is rich in DHA and EPA, helps to keep babies healthier. However, it should be emphasised that fish should have a low mercury level.

2. Low In Mercury Level

If you like eating seafood, you must be cautious about the level of mercury that it could contain. Usually, fish have some or other level of mercury content in them. 

Mercury is hazardous to health. This is because the water in which the fish exist contains mercury. As a result, these fish absorb it from water, and we indirectly consume it in small quantities through the fish we eat.

Due to its harmful nature and health risk, we should avoid the consumption of mercury as far as possible. Hence, ensure to choose fish that have low mercury content in them. The White Pomfret is one such fish with low mercury levels compared to other fish.

3. Improves Vision And Focus

Eating fish is significantly beneficial for both our eyes and vision. Several studies imply that eating fish can help you improve your vision. 

As mentioned above, the Vaval fish has omega-3 fatty acids like DHA, which are suitable for eyesight and focus. In addition, the omega-3 fatty acid contents can help to reduce blurred vision. Not only this, but they help the eyes recover from Age-associated Macular Degeneration (AMD). 

The fish also has retinol in it, which has great potential to improve and enhance your vision.

4. Improves Memory And Concentration

Did your mother ever insist on eating fish in childhood to improve your memory? Well, if yes, she was right!

Fish like Vaval fish have great capabilities to improve concentration power and enhance your memory.

It is very natural to have short-term memory loss as you grow older. This health issue is known as age-related cognitive decline. 

However, including fish in your diet can slow this cognitive decline. Essential nutrients like omega-3-fatty acid and Vitamin-D found in Vaval fish can help deal with this problem effectively. 

Including Silver Pomfret in your diet improves your memory and helps you get good sleep. Ultimately, good sleep has a significant contribution to improving your concentration.

5. Lowers The Risk Of Heart Attack

Unfortunately, we usually consume saturated fats while eating different food, which is the biggest reason for increasing cholesterol levels. On the other hand, Vaval fish has excellent benefits for the heart. 

A heart attack is generally caused due to increased cholesterol which leads to the formation of blockages in the blood vessels.

Ensure to consume food with unsaturated fats. For example, Vaval fish is a food with high omega-3 fatty acids that constitute unsaturated fats. So, including White Pomfret in your diet is good for your heart health as it has less saturated fats and is rich in lean protein.

Dietitian’s Recommendation

There are omega-3 fatty acids, vitamin A, vitamin B complex, protein, and numerous minerals in Vaval fish. When it comes to fish, Vaval fish is considered one of the healthiest fish.

If you are a non-vegetarian who enjoys seafood, I recommend having fish daily. However, I recommend steaming, roasting, grilling, or baking it.                 

                                                                                                       - Dietitian Lavina Chauhan   

The Final Say

The sweet and creamy flavour and the ease of preparation are what make Vaval fish the go-to choice in fish. Along with flavour, it carries abundant healthy fats, minerals and vitamins like A, B and B12 to benefit your health.

As a result, it is evident that eating seafood like Vaval fish is relatively healthy for our bodies and tastes well, making it even more alluring.


1. How good is Vaval fish for health?

Vaval fish is both flavourful and healthy. The nervous system can benefit from it since it contains high levels of calcium, vitamins like A and D, vitamin B and even vitamin B12. In addition, the Vaval fish is a nutritious brain meal promoting healthy eyesight, skin, and hair.

2. Is Vaval fish a freshwater fish?

Vaval belongs to the Stromateidae family and cannot grow in salt water feasibly. Hence, it can thrive well in freshwater ponds and lakes. 

3. Why is Vaval fish (Pomfret) so expensive?

Being an elitist fish and high in demand, Vaval fish or Pomfret is expensive. A pair of decent size Vaval fish (Pomfret) will cost at least Rs. 500.

4. Can pregnant women eat Vaval fish?

2-3 portions of nutritious, cooked fish a week can be consumed by pregnant women.

5. Can we eat fish daily?

Yes, you can eat fish daily, but it is advisable to consult your doctor.

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