Food comparison · IFCT 2017
Rohu vs Catla: nutrition per 100 g
Rohu and catla, India's two most farmed carps, are both lean, with 102 and 94 kcal per 100 g raw in IFCT 2017. Rohu has a little more protein, 19.7 g against 17.9 g, and more selenium. Catla's surprise is omega-3: 123 mg of EPA and 242 mg of DHA, about five times rohu's 24 mg and 47 mg.
Rohu and Catla, 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 | Rohu | Catla | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 102 kcal | 94 kcal | Rohu |
| Protein | 19.7 g | 17.9 g | Rohu |
| Carbohydrate (available) | 0 g | 0 g | Same |
| Dietary fibre | 0 g | 0 g | Same |
| Total fat | 2.4 g | 2.1 g | Rohu |
| Water | 76.3 g | 78.4 g | Catla |
| Fats | |||
| Saturated fat | 2.05 g | 1.67 g | Rohu |
| Monounsaturated fat | 2.62 g | 1.24 g | Rohu |
| Polyunsaturated fat | 0.75 g | 0.81 g | Catla |
| Omega-3 (EPA) | 24 mg | 123 mg | Catla |
| Omega-3 (DHA) | 47 mg | 242 mg | Catla |
| Cholesterol | 48 mg | 64 mg | Catla |
| Minerals | |||
| Calcium | 39 mg | 44 mg | Catla |
| Iron | 1.04 mg | 1.14 mg | Catla |
| Zinc | 0.8 mg | 0.68 mg | Rohu |
| Magnesium | 27 mg | 26 mg | Rohu |
| Phosphorus | 200 mg | 182 mg | Rohu |
| Potassium | 303 mg | 301 mg | Rohu |
| Sodium | 36 mg | 37 mg | Catla |
| Copper | 0.05 mg | 0.06 mg | Catla |
| Selenium | 51.5 µg | 19.7 µg | Rohu |
| Vitamins | |||
| Retinol | 4 µg | 4 µg | Same |
| Riboflavin (B2) | 0.04 mg | 0.03 mg | Rohu |
| Niacin (B3) | 2.33 mg | 2.21 mg | Rohu |
| Vitamin B6 | 0.24 mg | 0.12 mg | Rohu |
| Vitamin E (alpha-tocopherol) | 2.4 mg | 2.35 mg | Rohu |
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. Rohu vs Catla: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/rohu-vs-catla/
Protein, fat and energy
Rohu and catla are Indian major carps, usually raised together in the same village ponds of West Bengal, Andhra Pradesh, Odisha, Assam and Bihar. Per 100 g raw flesh, rohu has 19.7 g of protein and catla 17.9 g, a gap of 1.8 g. That covers 36 and 33 per cent of a man's daily protein need. Both are lean: rohu has 2.4 g of fat and 102 kcal, catla 2.1 g and 94 kcal. Catla is slightly wetter, 78.4 g of water per 100 g against 76.3 g, which partly explains its lower protein.
Omega-3: catla's clear win
Total fat is almost the same, yet the long-chain omega-3 content is not. Catla has 123 mg of EPA and 242 mg of DHA per 100 g, while rohu has 24 mg and 47 mg; for both fats catla carries about 5.1 times as much. EPA and DHA support heart rhythm, the brain and the eyes, and in a mostly vegetarian or chicken-based diet, freshwater fish are a common way to get them. Even catla's levels are well below oily sea fish such as sardine and mackerel. Catla has more cholesterol, 64 mg against 48 mg, though both are modest.
Minerals and vitamins
Rohu has more selenium, 51.5 micrograms per 100 g against 19.7, about 2.6 times as much, and slightly more zinc and phosphorus. Catla has a little more calcium, 44 mg against 39 mg, and iron, 1.14 mg against 1.04 mg. Magnesium, potassium and sodium are practically identical. Both are good vitamin E sources, 2.4 mg and 2.35 mg, ranking 18th and 19th of 242 foods. Niacin is similar at 2.33 and 2.21 mg. Rohu has about 2.1 times the vitamin B6, 0.24 mg per 100 g against 0.12 mg, covering 10 per cent of a man's daily need.
Kalia, jhol and the fish head
In Bengal, rohu (rui) is the daily fish for macher jhol and the festive rui macher kalia, and catla (katla) is valued for its large head, cooked into muri ghonto with rice or into dal. Catla grows bigger and its steaks are larger and slightly softer; rohu is firmer and many find it sweeter. Both have fine intermuscular bones. Values here are for raw flesh; frying steaks in mustard oil before the gravy, as is common, adds fat to either.
Which one, for what
For omega-3 EPA and DHA, catla is the better pick by a wide margin, which suits anyone trying to eat more heart-friendly fats without switching to sea fish. For a little more protein and selenium, rohu edges ahead. For weight loss, both are lean, low-calorie fish, with catla slightly lighter. For muscle, both are good, complete proteins. On budget, both are among the most affordable fish in eastern India. For taste and tradition, rohu for everyday jhol and catla for the head in muri ghonto is the Bengali answer, and either is a sound choice.
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 rohu vs catla
Which is better, rohu or catla?
They are close. Per 100 g raw, rohu has slightly more protein (19.7 g against 17.9 g) and selenium, while catla has about five times the omega-3 EPA and DHA. Both are lean, at 102 and 94 kcal per 100 g. Choose by taste and dish.
Does catla have more omega-3 than rohu?
Yes. IFCT 2017 lists 123 mg of EPA and 242 mg of DHA per 100 g of catla, against 24 mg and 47 mg in rohu. Neither matches oily sea fish, but catla is the better omega-3 source of the two carps.
Which fish has more protein, rohu or catla?
Rohu, slightly: 19.7 g per 100 g raw against 17.9 g in catla. Both cover about a third of a man's daily protein need per 100 g, and both are complete, easily digested proteins.
Are rohu and catla good for weight loss?
Yes. Rohu has 102 kcal and catla 94 kcal per 100 g raw, with little fat. Steamed, baked or in a light jhol they suit a weight-loss diet. Deep-frying in oil adds much of the energy back.