Fish and seafood · IFCT 2017
Parrot fish: nutrition per 100 g
Per 100 g, parrot fish gives 90 kcal, 20.8 g protein and only 0.6 g fat, according to the Indian Food Composition Tables 2017. Its 316 mg of phosphorus is the second-highest among the fish and seafood in the tables, and it carries 64.5 micrograms of selenium and 432 mg of potassium. Its omega-3 is low, at 46 mg of DHA.
About parrot fish
Parrot fish are bright blue, green and pink reef fish with fused, beak-like teeth that they use to scrape algae off coral. IFCT 2017 analysed the blue-barred parrot fish, Scarus ghobban, and records chandi as its Malayalam name. In India they are caught mainly around Lakshadweep, the Andaman and Nicobar Islands and the reefs of the Gulf of Mannar and the south-west coast.
The flesh is white, soft and mild, and in island kitchens it is cooked in a coconut curry, fried with chilli and lime, or grilled whole over coals. Parrot fish matter to the reef itself: by grazing algae, they keep coral from being smothered, which is why some reef areas limit how many are taken.
What parrot fish brings to a meal
- 01
Phosphorus and potassium
Parrot fish gives 316 mg of phosphorus per 100 g, second only to freshwater eel among the fish and seafood. Its 432 mg of potassium ranks 7th of 41. Phosphorus works with calcium in bones and teeth.
- 02
Lean, high protein
At 20.8 g of protein per 100 g, parrot fish ranks 30th of 257 foods and meets 39 per cent of a sedentary man's daily requirement and 46 per cent of a woman's, with just 0.6 g fat.
- 03
Rich in selenium
It carries 64.5 micrograms of selenium per 100 g, one of the higher values among fish in IFCT 2017. Selenium is part of enzymes that protect cells and support thyroid function.
- 04
Very low cholesterol, low omega-3
Parrot fish has just 10 mg of cholesterol per 100 g, 40th of 41 in its group. Its DHA, 46 mg, and EPA, 9 mg, are among the lowest of the fish listed.
Parrot fish 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 | 90 kcal | 4% | 5% |
| Protein | 20.8 g | 39% | 46% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 0.6 g | ||
| Water | 76.8 g | ||
| Fats | |||
| Saturated fat | 0.17 g | ||
| Monounsaturated fat | 0.14 g | ||
| Polyunsaturated fat | 0.08 g | ||
| Omega-3 (EPA) | 9 mg | ||
| Omega-3 (DHA) | 46 mg | ||
| Cholesterol | 10 mg | ||
| Minerals | |||
| Calcium | 9 mg | 1% | 1% |
| Iron | 0.38 mg | 2% | 1% |
| Zinc | 0.31 mg | 2% | 2% |
| Magnesium | 29 mg | 7% | 8% |
| Phosphorus | 316 mg | ||
| Potassium | 432 mg | ||
| Sodium | 52 mg | ||
| Copper | 0.06 mg | ||
| Selenium | 64.5 µg | ||
| Vitamins | |||
| Retinol | 2 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 1.89 mg | 11% | 13% |
| Vitamin B6 | 0.13 mg | 6% | 7% |
| Vitamin E (alpha-tocopherol) | 0.26 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. Parrot fish: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/parrot-fish/
Where parrot fish 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 | 20.8 g | 13th of 41 | 30th of 243 |
| Potassium | 432 mg | 7th of 41 | 74th of 243 |
| Thiamine (B1) | 0.06 mg | 9th of 37 | 109th of 239 |
| Energy | 90 kcal | 26th of 41 | 125th of 257 |
| Vitamin E (alpha-tocopherol) | 0.26 mg | 39th of 41 | 127th of 242 |
How parrot fish is eaten
- Lakshadweep-style coconut fish curry with green chilli, shallots and curry leaves.
- Whole parrot fish scored, rubbed with chilli, turmeric and lime, and grilled over coals.
- Skinned fillets pan-fried with pepper and garlic; the soft flesh cooks in minutes.
- A light tomato and tamarind curry, Andaman style, eaten with rice.
Before you plan around it
Parrot fish is a reef fish, so it can occasionally carry ciguatera toxin; buy from local sellers who know the catch. Its soft flesh spoils fast, so it needs ice. Choosing parrot fish only now and then, rather than often, is kinder to coral reefs, and people eating fish for omega-3 should look to sardine, mackerel or seer fish instead.
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 parrot fish
Is parrot fish good to eat?
Yes. IFCT 2017 gives it 20.8 g protein, 0.6 g fat and 64.5 micrograms of selenium per 100 g, for 90 kcal. It is a soft, mild white fish best eaten very fresh.
Does parrot fish have omega-3?
Only a little. Parrot fish has 46 mg of DHA and 9 mg of EPA per 100 g, well below oily fish such as sardine or mackerel.
Why should parrot fish be eaten sparingly?
Parrot fish graze algae off coral reefs and help keep them healthy. Heavy fishing of them can harm reefs, so eating them only occasionally, and from legal local catches, is the responsible choice.
Related foods and tables
Matha
Nutrition per 100 g, from IFCT 2017.
Black snapper
Nutrition per 100 g, from IFCT 2017.
Kalava
Nutrition per 100 g, from IFCT 2017.
Queen fish
Nutrition per 100 g, from IFCT 2017.
Tuna
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.
Thiamine (vitamin B1) content of Indian foods
Every food in the tables, ranked by thiamine (vitamin b1) 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.