Fish and seafood · IFCT 2017
Hilsa (ilish): nutrition per 100 g
Per 100 g, hilsa gives 259 kcal, 21.8 g protein and 18.5 g fat, according to the Indian Food Composition Tables 2017. It is the richest of all 41 fish and seafood in both energy and fat. That fat carries 925 mg of EPA, the highest EPA figure of any food in the tables, plus 232 mg of DHA.
About hilsa (ilish)
Hilsa is a shad that lives in the sea and swims up the great rivers to spawn in the monsoon, and that journey is what makes it the most celebrated fish in eastern India. Bengalis call it ilish, Assamese elish and Odias ilishi or jodi; on the Godavari in Andhra Pradesh it is pulasa, and in Gujarat, Maharashtra and Sindhi kitchens it is palla. IFCT 2017 records its names in 10 languages and gives its common name as herring.
The fish fattens as it travels upriver, and Bengalis argue happily over whether Padma or Ganga ilish tastes better. Each family has its monsoon ritual: shorshe ilish in a sharp mustard gravy, ilish bhapa steamed in a tiffin box, ilish paturi in banana leaf, and a thin jhol with brinjal. In Andhra Pradesh, Godavari pulasa pulusu cooked in tamarind is a luxury, while Kolkata's clubs serve boneless smoked hilsa.
The catch has been shrinking for years, squeezed by heavy fishing, river barrages and silted channels that block the spawning run. Fisheries rules in West Bengal and in Bangladesh now restrict the netting of juvenile fish, sold as khoka ilish, and close the rivers in the breeding season. Buyers who pass over the tiny fish and choose large adults help the stocks recover.
What hilsa (ilish) brings to a meal
- 01
Most EPA of any food
Hilsa carries 925 mg of EPA and 232 mg of DHA per 100 g. Its EPA is the highest of all fish and seafood in IFCT 2017, ahead of seer fish and salmon. These long-chain omega-3 fats help keep blood triglycerides in check and support the heart.
- 02
The richest fish in the tables
At 259 kcal and 18.5 g fat per 100 g, hilsa ranks 1st of 41 fish and seafood for both, and 71st of 257 foods for energy. A large piece of ilish is a substantial meal.
- 03
High protein
Hilsa gives 21.8 g of protein per 100 g, ranking 18th of 257 foods and 6th of 41 fish. Against ICMR-NIN 2020 requirements, a 100 g piece supplies 40 per cent of a sedentary man's daily protein and 48 per cent of a woman's.
- 04
Saturated fat to note
IFCT 2017 lists 9.29 g of saturated fat in hilsa's 18.5 g of fat, a much larger share than in most fish. Its omega-3 fats are still valuable, but portion size matters.
- 05
Selenium and phosphorus
It adds 37.6 micrograms of selenium and 278 mg of phosphorus per 100 g, and its niacin meets 16 per cent of a man's daily need.
Hilsa (ilish) 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 | 259 kcal | 12% | 16% |
| Protein | 21.8 g | 40% | 48% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 18.5 g | ||
| Water | 60.1 g | ||
| Fats | |||
| Saturated fat | 9.29 g | ||
| Monounsaturated fat | 6.02 g | ||
| Polyunsaturated fat | 1.8 g | ||
| Omega-3 (EPA) | 925 mg | ||
| Omega-3 (DHA) | 232 mg | ||
| Cholesterol | 82 mg | ||
| Minerals | |||
| Calcium | 20 mg | 2% | 2% |
| Iron | 1.19 mg | 6% | 4% |
| Zinc | 0.64 mg | 4% | 5% |
| Magnesium | 31 mg | 7% | 8% |
| Phosphorus | 278 mg | ||
| Potassium | 341 mg | ||
| Sodium | 81 mg | ||
| Copper | 0.15 mg | ||
| Selenium | 37.6 µg | ||
| Vitamins | |||
| Retinol | 7 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 2.85 mg | 16% | 20% |
| Vitamin B6 | 0.12 mg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 1.35 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. Hilsa (ilish): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/hilsa-ilish/
Where hilsa (ilish) 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 | 21.8 g | 6th of 41 | 18th of 243 |
| Vitamin E (alpha-tocopherol) | 1.35 mg | 13th of 41 | 35th of 242 |
| Energy | 259 kcal | 1st of 41 | 71st of 257 |
How hilsa (ilish) is eaten
- Shorshe ilish: hilsa steaks cooked in a paste of black and yellow mustard with green chillies, turmeric and raw mustard oil.
- Ilish bhapa: the fish coated in mustard and coconut paste and steamed in a closed tiffin box over boiling water.
- Ilish macher jhol with begun: a thin turmeric and kalonji broth with brinjal, eaten with plain rice.
- Pulasa pulusu: Godavari-style hilsa in tamarind and chilli gravy, rested overnight before serving.
- Ilish bhaja: lightly fried pieces, with the leftover fishy mustard oil poured over hot rice.
Recipes in the NNWA database that use it
Before you plan around it
Hilsa is full of fine, forked bones, so it is a fish to eat slowly and to debone carefully for children and older people. It is also much richer than most fish: 259 kcal per 100 g, with a large share of saturated fat, and many hilsa dishes add generous mustard oil, so people managing weight or cholesterol should keep pieces modest. Choosing adult fish over juvenile khoka ilish protects the dwindling catch.
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 hilsa (ilish)
Why is hilsa so oily?
Hilsa builds up fat for its long upriver spawning journey in the monsoon. IFCT 2017 lists 18.5 g of fat per 100 g, the most of any fish or seafood in the tables, which is also what gives it such a rich taste.
Is hilsa good for omega-3?
Yes. It carries 925 mg of EPA and 232 mg of DHA per 100 g. Its EPA is the highest of any food in IFCT 2017, which makes ilish one of the richest omega-3 fish an Indian kitchen can cook.
Is hilsa the same as pulasa and palla?
Yes. Pulasa is the Telugu name for hilsa caught in the Godavari, and palla is used in Gujarat, Maharashtra and Sindhi homes. Bengalis say ilish, Assamese elish, and Odias ilishi.
Is hilsa high in cholesterol?
Hilsa has 82 mg of cholesterol per 100 g, ranking 6th of 41 fish and seafood. Its saturated fat, 9.29 g per 100 g, is the bigger concern for people with high LDL, who should keep portions moderate.
Related foods and tables
Rohu
Nutrition per 100 g, from IFCT 2017.
Catla
Nutrition per 100 g, from IFCT 2017.
Bhetki (barramundi)
Nutrition per 100 g, from IFCT 2017.
Sardine
Nutrition per 100 g, from IFCT 2017.
Salmon
Nutrition per 100 g, from IFCT 2017.
Mustard oil
Nutrition per 100 g, from IFCT 2017.
Hilsa vs Rohu
Side by side, per 100 g.
Hilsa (Ilish) Nutrition: Omega-3, Calories and How Often to Eat It
The portion-by-portion answer, in the NNWA journal.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Calories (energy) content of Indian foods
Every food in the tables, ranked by calories (energy) 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.