Benefits of the pomfret, and information on the different nutritional properties of the pomfret, an ideal semi-fat fish for its nutritional qualities.

The palometa is a fish that is traditionally known by four other names: pomfretblack palometacobbler or castanet. It belongs to the Bromides family, and its main advantage is that we can find it in the market and in fishmongers practically all year round.

There are different species of pomfret, although the best known is the so-called pomfret or black pomfret, thus becoming the most consumed by many families.

It is a semi-fat fish with a fat quantity that is really similar to oily fish, but with the difference that it does not provide omega-3 fatty acids.

Nutritional properties of the pomfret

As we briefly indicated in the previous lines, the pomfret is a semi-fat fish. This means that for every 100 grams of edible portion of pomfret it contributes around 5 grams of fat and 125 calories.

Like most fish, it is a food especially rich in proteins of high biological value, good quality proteins similar to those found in meat or eggs. In the case of the pomfret, to be precise, it provides a higher amount of protein than other fish.

Regarding its vitamin content, it provides interesting amounts of B complex vitamins (especially vitamin B3 and B12), and also vitamin A and D. It also provides minerals, specifically magnesium, phosphorus and potassium.

Calories 125 kcal
Protein 20 g
Carbohydrates 0.1 g
Total fat 5 g
Vitamins Minerals
Vitamin A 35 mcg Match 250 mg
Vitamin B3 10 mg Magnesium 30 mg
B12 vitamin 10 mcg Potassium 430 mg
Vitamin D 15 mcg

Benefits of the pomfret

Although the pomfret is a semi-fat fish, its fat content is obviously not excessive, so its consumption is recommended in balanced and low-calorie diets.

It provides a very interesting quantity of quality proteins (much higher, compared to other fish), which means that they provide all the essential amino acids.

It is a fish that is especially rich in vitamins, providing:

  • Vitamin A: essential for healthy vision, contributes to the growth, maintenance and repair of the skin, tissues and mucous membranes; it also favors resistance against infections.
  • Vitamin B3: participates in the use of the energy contained in the so-called macronutrients (that is, fats, proteins and carbohydrates). In addition, it is essential in the synthesis of glycogen and in the production of sex hormones.
  • Vitamin B12: essential for the proper functioning of neurons, as well as for the maturation of red blood cells.
  • Vitamin D: favors the absorption of calcium.

Regarding its mineral content, we can highlight above all potassium, magnesium, and phosphorus.


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