Food comparison · IFCT 2017
Pomfret vs Seer fish: nutrition per 100 g
Per 100 g raw, seer fish (surmai, vanjaram) has more protein than black pomfret, 22.3 g against 18.9 g, and more omega-3, 422 mg EPA and 626 mg DHA against 244 mg and 565 mg, according to IFCT 2017. Energy is close, 136 and 123 kcal. Pomfret has more iron, calcium and selenium; seer fish has far more potassium and vitamin A.
Pomfret and Seer fish, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Pomfret | Seer fish | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 123 kcal | 136 kcal | Seer fish |
| Protein | 18.9 g | 22.3 g | Seer fish |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 4.8 g | 5.2 g | Seer fish |
| Water | 74.4 g | 72.3 g | Pomfret |
| Fats | |||
| Saturated fat | 2.23 g | 2.23 g | Same |
| Monounsaturated fat | 0.97 g | 1.08 g | Seer fish |
| Polyunsaturated fat | 1.16 g | 1.38 g | Seer fish |
| Omega-3 (EPA) | 244 mg | 422 mg | Seer fish |
| Omega-3 (DHA) | 565 mg | 626 mg | Seer fish |
| Cholesterol | 48 mg | 68 mg | Seer fish |
| Minerals | |||
| Calcium | 18 mg | 10 mg | Pomfret |
| Iron | 0.78 mg | 0.41 mg | Pomfret |
| Zinc | 0.5 mg | 0.74 mg | Seer fish |
| Magnesium | 28 mg | 37 mg | Seer fish |
| Phosphorus | 195 mg | 302 mg | Seer fish |
| Potassium | 295 mg | 473 mg | Seer fish |
| Sodium | 69 mg | 35 mg | Pomfret |
| Copper | 0.07 mg | 0.08 mg | Seer fish |
| Selenium | 50.2 µg | 32.6 µg | Pomfret |
| Vitamins | |||
| Retinol | 11 µg | 82 µg | Seer fish |
| Thiamine (B1) | 0.06 mg | 0.03 mg | Pomfret |
| Riboflavin (B2) | 0.02 mg | 0.07 mg | Seer fish |
| Niacin (B3) | 2.61 mg | 3.46 mg | Seer fish |
| Vitamin B6 | 0.08 mg | 0.16 mg | Seer fish |
| Vitamin E (alpha-tocopherol) | 0.6 mg | 0.67 mg | Seer fish |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Pomfret vs Seer fish: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/pomfret-vs-seer-fish/
Protein, fat and energy
These are the two premium table fish of India's coasts. IFCT 2017 lists black pomfret (halwa) and seer fish, the king mackerel sold as surmai in Mumbai, vanjaram in Chennai and neymeen in Kerala. Per 100 g raw, seer fish has 22.3 g of protein, ranking 16th of 257 foods and 5th of 41 fish and seafood, against 18.9 g in pomfret. That is 41 per cent of a man's daily protein need against 35 per cent. Fat is close, 5.2 g and 4.8 g, and so is energy, 136 kcal against 123 kcal. Saturated fat is identical at 2.23 g.
Omega-3 fats: both are rich
Both fish are generous sources of long-chain omega-3 fats. Seer fish has 422 mg of EPA and 626 mg of DHA per 100 g; black pomfret has 244 mg and 565 mg. For EPA, seer fish carries about 1.7 times as much, while DHA is close. These fats support steady heart rhythm and the brain and eyes, and either fish delivers a good amount in a single meal. Seer fish has a little more cholesterol, 68 mg against 48 mg.
Minerals and vitamins
Seer fish has the most potassium of the 41 fish and seafood in IFCT 2017, 473 mg per 100 g against 295 mg in pomfret. It also has more phosphorus, 302 mg against 195 mg, magnesium and zinc. Pomfret has about 1.9 times the iron, 0.78 mg against 0.41 mg, more calcium, 18 mg against 10 mg, and more selenium, 50.2 micrograms against 32.6. Pomfret has more sodium, 69 mg against 35 mg.
Seer fish has 82 micrograms of retinol, the ready-made form of vitamin A, about 7.5 times the 11 micrograms in pomfret, plus more niacin, 3.46 mg against 2.61 mg, and riboflavin. Pomfret has more thiamine. Seer fish also has about twice the vitamin B6, 0.16 mg per 100 g against 0.08 mg in pomfret.
Fry, curry and patra ni machhi
Pomfret is the star of Mumbai's Koli and Parsi kitchens: rava-fried, in green masala, in coconut curry, and steamed in banana leaf as patra ni machhi. Seer fish is cut into thick, nearly boneless steaks for surmai fry, Konkani and Mangalorean curries, Chennai's vanjaram fry and Kerala's neymeen pollichathu. Both are among the costlier fish in the market. Values are for raw flesh; rava frying adds oil and energy, while curry or steaming keeps them lean.
Which one, for what
For more protein and omega-3, especially EPA, seer fish is the stronger pick, and its boneless steaks suit children and anyone wary of bones. For iron, calcium and selenium, pomfret leads, though all three are modest in both. For weight loss, the two are close in energy, so cooking method decides: grill, steam or curry rather than deep fry. For muscle, seer fish gives more protein per 100 g. For heart-conscious eating, both bring generous omega-3 fats. On budget, both are premium fish, so cheaper oily fish such as sardine or mackerel are worth mixing in. For taste, choose by region and recipe.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about pomfret vs seer fish
Which is better, pomfret or surmai?
Seer fish (surmai) has more protein (22.3 g against 18.9 g per 100 g raw), more EPA and DHA, and more potassium and vitamin A. Pomfret has more iron, calcium and selenium. Both are nutritious, high-protein fish with good omega-3 content.
Does pomfret have omega-3?
Yes. IFCT 2017 lists 244 mg of EPA and 565 mg of DHA per 100 g of raw black pomfret. That is generous, though seer fish carries a little more DHA and much more EPA.
Is seer fish good for weight loss?
Seer fish has 136 kcal and 22.3 g of protein per 100 g raw, so it gives a lot of protein for moderate energy. Grilled, steamed or in a light curry it fits a weight-loss plan; rava-fried steaks absorb oil.
Which fish has fewer bones, pomfret or seer fish?
Seer fish is usually cut into thick steaks with a single central bone, which makes it easy to eat. Pomfret is cooked whole or in pieces and has more small bones near the fins, so it needs a little more care, especially for children.