Fish and seafood · IFCT 2017
Rani: nutrition per 100 g
Per 100 g, rani gives 90 kcal, 18.8 g protein and 1.5 g fat, according to the Indian Food Composition Tables 2017. Its omega-3 figures are high for so light a fish: 494 mg of DHA and 317 mg of EPA, both the fourth-highest among the fish and seafood in the tables. It also carries 1.65 mg of vitamin E.
About rani
Rani is the Mumbai and Mangaluru market name for the pink perch, a small, rosy sea fish with yellow stripes that fishermen also call threadfin bream. In Kerala the same fish is kilimeen, and it is one of the commonest trawler catches on the west coast, sold cheaply in heaps. Despite the English name, it is a marine fish, not a true perch.
Rani has soft, sweet, white flesh and one simple row of bones, so it is an easy, family-friendly fish. Mumbai and Konkan homes fry it in rava with a red chilli rub or cook it in a coconut and kokum curry. Kerala's kilimeen fry and kilimeen curry are everyday lunch dishes, and Mangalorean cooks make it into a tangy pulimunchi.
What rani brings to a meal
- 01
High omega-3 for a small fish
Rani carries 494 mg of DHA and 317 mg of EPA per 100 g, the fourth-highest among the fish and seafood for each in IFCT 2017. These long-chain omega-3 fats support the heart, brain and eyes.
- 02
Lean protein
It supplies 18.8 g of protein per 100 g for 90 kcal, meeting 35 per cent of a sedentary man's daily requirement and 41 per cent of a woman's.
- 03
Vitamin E and calcium
Rani gives 1.65 mg of vitamin E per 100 g, 12th of 41 in its group, and 38 mg of calcium, 15th of 41.
- 04
Selenium
With 40.1 micrograms of selenium per 100 g, rani adds a mineral the body uses in antioxidant enzymes and thyroid hormone metabolism.
Rani 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 | 18.8 g | 35% | 41% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1.5 g | ||
| Water | 78.5 g | ||
| Fats | |||
| Saturated fat | 2.93 g | ||
| Monounsaturated fat | 1.88 g | ||
| Polyunsaturated fat | 1.11 g | ||
| Omega-3 (EPA) | 317 mg | ||
| Omega-3 (DHA) | 494 mg | ||
| Cholesterol | 69 mg | ||
| Minerals | |||
| Calcium | 38 mg | 4% | 4% |
| Iron | 0.87 mg | 5% | 3% |
| Zinc | 0.4 mg | 2% | 3% |
| Magnesium | 30 mg | 7% | 8% |
| Phosphorus | 208 mg | ||
| Potassium | 335 mg | ||
| Sodium | 63 mg | ||
| Copper | 0.08 mg | ||
| Selenium | 40.1 µg | ||
| Vitamins | |||
| Retinol | 2 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Niacin (B3) | 1.33 mg | 7% | 10% |
| Vitamin B6 | 0.08 mg | 3% | 4% |
| Vitamin E (alpha-tocopherol) | 1.65 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. Rani: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/rani/
Where rani 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 |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 1.65 mg | 12th of 41 | 28th of 242 |
| Protein | 18.8 g | 26th of 41 | 61st of 243 |
| Calcium | 38 mg | 15th of 41 | 113th of 242 |
| Potassium | 335 mg | 14th of 41 | 116th of 243 |
| Energy | 90 kcal | 27th of 41 | 126th of 257 |
How rani is eaten
- Rani rava fry: whole cleaned fish rubbed with chilli, turmeric and lime, coated in semolina and fried on a tawa.
- Kilimeen curry: Kerala red curry with kudampuli, shallots and coconut oil.
- Rani pulimunchi: Mangalorean sour and spicy masala of roasted red chillies and tamarind.
- Konkan coconut curry with kokum, simmered briefly so the soft flesh stays whole.
Before you plan around it
Rani spoils quickly, so look for bright pink skin, clear eyes and firm flesh, and cook it the same day. Its cholesterol is 69 mg per 100 g, ranking 9th of 41 fish and seafood. The fish itself is light, but rava fry adds oil, so a curry is the leaner everyday option. Thiamine is very low at 0.01 mg.
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 rani
What is rani fish in English?
Rani is the pink perch, also called threadfin bream. Kerala calls the same fish kilimeen. It is a small marine fish caught in large numbers on India's west coast.
Is rani fish healthy?
Yes. IFCT 2017 gives rani 18.8 g protein, 1.5 g fat and 90 kcal per 100 g, with 494 mg of DHA and 317 mg of EPA. It is an affordable, everyday omega-3 fish.
Is rani fish good for children?
Rani is a good first fish: soft, mild and with a simple bone structure that is easy to remove. A light curry suits children better than a crisp fry.
Related foods and tables
Mackerel
Nutrition per 100 g, from IFCT 2017.
Sardine
Nutrition per 100 g, from IFCT 2017.
Pomfret
Nutrition per 100 g, from IFCT 2017.
Red snapper
Nutrition per 100 g, from IFCT 2017.
Bombay duck
Nutrition per 100 g, from IFCT 2017.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium 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.