Fish and seafood · IFCT 2017
Bhetki (barramundi): nutrition per 100 g
Per 100 g, bhetki gives 68 kcal, 15.3 g protein and just 0.3 g fat, according to the Indian Food Composition Tables 2017. That fat figure is the lowest of all 41 fish and seafood in the tables, which makes bhetki a mild, very lean white fish. The flip side is omega-3: with 15 mg of DHA, it has the least of any fish listed.
About bhetki (barramundi)
Bhetki is the Bengali name for the barramundi or Asian seabass, a big, white-fleshed fish of estuaries and brackish waters that is now also farmed in ponds and sea cages. It goes by many names: bhekti in Bengali, chonak in Goa, kalanji or narimeen in Kerala, koduva in Tamil Nadu, and khajura or jitada in Maharashtra, with IFCT 2017 recording names in eight languages.
In Kolkata, bhetki is the fish of celebrations and clubs: the breaded Calcutta fish fry served with kasundi mustard, bhetki paturi steamed in banana leaf with mustard paste, and fish orly in batter. Its thick, boneless fillets also suit Goan rawa fry and Kerala pollichathu, where the fish is wrapped in banana leaf with a thick masala and roasted on a griddle.
What bhetki (barramundi) brings to a meal
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The leanest fish in the tables
At 0.3 g of fat per 100 g, bhetki ranks 41st of 41 fish and seafood for fat, and its 68 kcal is among the lowest of any fish. Water makes up 82.5 g of every 100 g.
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Moderate protein
Bhetki supplies 15.3 g of protein per 100 g, meeting 28 per cent of a sedentary man's daily requirement and 33 per cent of a woman's. Many sea fish carry more, but bhetki's boneless fillets make it easy to eat.
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Potassium and selenium
It gives 355 mg of potassium per 100 g, ranking 10th of 41 in its group, and 35.8 micrograms of selenium. Copper is unusually high for a white fish at 0.79 mg.
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Very low in omega-3
With 6 mg of EPA and 15 mg of DHA per 100 g, bhetki has the least long-chain omega-3 of any fish in IFCT 2017. Mackerel, sardine or hilsa do that job far better.
Bhetki (barramundi) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 68 kcal | 3% | 4% |
| Protein | 15.3 g | 28% | 33% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 0.3 g | ||
| Water | 82.5 g | ||
| Fats | |||
| Saturated fat | 0.09 g | ||
| Monounsaturated fat | 0.05 g | ||
| Polyunsaturated fat | 0.06 g | ||
| Omega-3 (EPA) | 6 mg | ||
| Omega-3 (DHA) | 15 mg | ||
| Cholesterol | 19 mg | ||
| Minerals | |||
| Calcium | 9 mg | 1% | 1% |
| Iron | 0.31 mg | 2% | 1% |
| Zinc | 0.36 mg | 2% | 3% |
| Magnesium | 24 mg | 5% | 6% |
| Phosphorus | 188 mg | ||
| Potassium | 355 mg | ||
| Sodium | 64 mg | ||
| Copper | 0.79 mg | ||
| Selenium | 35.8 µg | ||
| Vitamins | |||
| Retinol | 6 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 1.54 mg | 9% | 11% |
| Vitamin B6 | 0.09 mg | 4% | 4% |
| Vitamin E (alpha-tocopherol) | 0.38 mg | ||
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. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Bhetki (barramundi): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/bhetki/
Where bhetki (barramundi) sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Protein | 15.3 g | 34th of 41 | 78th of 243 |
| Potassium | 355 mg | 10th of 41 | 102nd of 243 |
| Vitamin E (alpha-tocopherol) | 0.38 mg | 34th of 41 | 103rd of 242 |
| Riboflavin (B2) | 0.04 mg | 24th of 39 | 152nd of 241 |
| Energy | 68 kcal | 37th of 41 | 155th of 257 |
How bhetki (barramundi) is eaten
- Calcutta fish fry: bhetki fillets marinated in ginger, garlic, green chilli and lime, crumbed and fried, served with kasundi.
- Bhetki paturi: fillets coated in mustard and coconut paste, wrapped in banana leaf and steamed or griddled.
- Chonak rawa fry: Goan-style slices rubbed with recheado or chilli masala and coated in semolina.
- Bhetki in a light Bengali jhol with potato and tomato, a far leaner meal than the fried versions.
Before you plan around it
Bhetki itself is about as lean as fish gets, but its most famous dishes are breaded and deep-fried, which can multiply the fat many times over. Steaming, paturi or a light jhol keep it lean. Because it has so little omega-3, people eating fish for heart health should rotate bhetki with oily fish. Large fillets are sometimes sold frozen and mislabelled, so buy from a fishmonger you trust.
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 bhetki (barramundi)
What is bhetki fish called in English?
Bhetki is the barramundi, also called Asian seabass, Lates calcarifer. It is chonak in Goa, kalanji or narimeen in Kerala and koduva in Tamil Nadu.
Is bhetki fish good for weight loss?
Bhetki is very lean, with 68 kcal and 0.3 g fat per 100 g, and 15.3 g protein. Steamed, grilled or in a light jhol it suits a weight-loss plan. Fried as a crumbed fish fry, it no longer does.
Does bhetki have omega-3?
Very little. IFCT 2017 lists 6 mg of EPA and 15 mg of DHA per 100 g, the least of any fish in the tables. It is an excellent lean protein but not an omega-3 source.
Related foods and tables
Rohu
Nutrition per 100 g, from IFCT 2017.
Pomfret
Nutrition per 100 g, from IFCT 2017.
Hilsa (ilish)
Nutrition per 100 g, from IFCT 2017.
Tilapia
Nutrition per 100 g, from IFCT 2017.
Red snapper
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.