Hilsa vs Rohu: nutrition per 100 g

Hilsa (ilish) is the most energy-dense fish in IFCT 2017, ranking 1st of 41 fish and seafood for both energy and fat. Per 100 g raw it has 259 kcal and 18.5 g of fat, about 2.5 times the energy and 7.7 times the fat of rohu, which has 102 kcal and 2.4 g. That richness is what gives hilsa its melting texture and the oily, mustard-laced gravy Bengal loves. Rohu is a lean, everyday river carp. Hilsa also holds less water, 60.1 g per 100 g against 76.3 g in rohu.

Hilsa's fat carries a remarkable amount of EPA, 925 mg per 100 g, about 38.5 times the 24 mg in rohu, plus 232 mg of DHA against 47 mg. These long-chain omega-3 fats support heart rhythm, the brain and the eyes. Hilsa is also high in saturated fat, 9.29 g per 100 g against 2.05 g in rohu, and in cholesterol, 82 mg against 48 mg, so it is a rich food to enjoy in sensible portions rather than daily in large amounts.

Protein is close: hilsa has 21.8 g per 100 g, ranking 18th of 257 foods, and rohu 19.7 g. Each covers more than a third of a man's daily need. Hilsa has more phosphorus, 278 mg against 200 mg, more potassium and a little more iron, 1.19 mg against 1.04 mg. Rohu has more calcium, 39 mg against 20 mg, more selenium, 51.5 micrograms against 37.6, and slightly more zinc.

Rohu has more vitamin E, 2.4 mg against 1.35 mg, ranking 18th of 242 foods, and hilsa a little more niacin, 2.85 mg against 2.33 mg. Hilsa has more sodium, 81 mg against 36 mg. Rohu also has twice the vitamin B6, 0.24 mg per 100 g against 0.12 mg in hilsa.

Hilsa swims upriver from the sea to spawn, and the monsoon catch from the Ganga, Padma and the Bay of Bengal is a seasonal event in Bengal, Odisha and Assam. It becomes shorshe ilish in mustard sauce, ilish bhapa steamed in banana leaf, and ilish paturi. Gujarat knows it as palla. Rohu is the year-round fish of rui macher kalia and macher jhol. Hilsa is costly and very bony; rohu is affordable and easier to eat. Values are for raw flesh.