Fish and seafood · IFCT 2017
Seer fish (vanjaram): nutrition per 100 g
Per 100 g, seer fish gives 136 kcal, 22.3 g protein and 5.2 g fat, according to the Indian Food Composition Tables 2017. Among the fish and seafood it is second only to salmon for DHA, at 626 mg, and second only to hilsa for EPA, at 422 mg, and it leads the group for potassium, at 473 mg. Its protein ranks 16th of 257 foods.
About seer fish (vanjaram)
Seer fish, Scomberomorus commerson, is the king of the Indian fish counter: a long, silver, barred mackerel with dense, almost boneless steaks. It goes by many names. Chennai calls it vanjaram, Mumbai and the Konkan surmai, Mangaluru anjal, Goa isvon and Kerala neymeen or ayakoora, while Andhra fishmongers say konema. IFCT 2017 records names in six languages and simply lists mackerel as its common name.
Each coast has its signature. Chennai's vanjaram fry, thick slices rubbed with chilli and shallow-fried, is served at every seaside restaurant. Mangalorean anjal tawa fry and anjal gassi, Malvani surmai fry with sol kadhi, Goan isvon recheado and Kerala neymeen pollichathu all rely on the same firm, rich flesh. Because seer fish holds its shape, it also takes well to tandoor and grill.
What seer fish (vanjaram) brings to a meal
- 01
Near the top for omega-3
Seer fish carries 626 mg of DHA and 422 mg of EPA per 100 g. It is second among the fish and seafood in IFCT 2017 for both, behind only salmon for DHA and hilsa for EPA.
- 02
Most potassium among fish
At 473 mg of potassium per 100 g, seer fish ranks 1st of 41 in its group and 61st of 243 foods. It also gives 302 mg of phosphorus.
- 03
High protein
It supplies 22.3 g of protein per 100 g, ranking 5th of 41 fish and seafood and meeting 41 per cent of a sedentary man's daily requirement and 49 per cent of a woman's.
- 04
Vitamin A for a fish
Seer fish has 82 micrograms of retinol per 100 g, the 2nd highest of any fish or seafood in the tables after freshwater eel.
Seer fish (vanjaram) 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 | 136 kcal | 6% | 8% |
| Protein | 22.3 g | 41% | 49% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 5.2 g | ||
| Water | 72.3 g | ||
| Fats | |||
| Saturated fat | 2.23 g | ||
| Monounsaturated fat | 1.08 g | ||
| Polyunsaturated fat | 1.38 g | ||
| Omega-3 (EPA) | 422 mg | ||
| Omega-3 (DHA) | 626 mg | ||
| Cholesterol | 68 mg | ||
| Minerals | |||
| Calcium | 10 mg | 1% | 1% |
| Iron | 0.41 mg | 2% | 1% |
| Zinc | 0.74 mg | 4% | 6% |
| Magnesium | 37 mg | 8% | 10% |
| Phosphorus | 302 mg | ||
| Potassium | 473 mg | ||
| Sodium | 35 mg | ||
| Copper | 0.08 mg | ||
| Selenium | 32.6 µg | ||
| Vitamins | |||
| Retinol | 82 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.07 mg | 3% | 3% |
| Niacin (B3) | 3.46 mg | 19% | 25% |
| Vitamin B6 | 0.16 mg | 7% | 9% |
| Vitamin E (alpha-tocopherol) | 0.67 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. Seer fish (vanjaram): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/seer-fish-vanjaram/
Where seer fish (vanjaram) 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 | 22.3 g | 5th of 41 | 16th of 243 |
| Potassium | 473 mg | 1st of 41 | 61st of 243 |
| Vitamin E (alpha-tocopherol) | 0.67 mg | 22nd of 41 | 70th of 242 |
| Energy | 136 kcal | 6th of 41 | 93rd of 257 |
| Zinc | 0.74 mg | 17th of 41 | 107th of 243 |
How seer fish (vanjaram) is eaten
- Vanjaram fry: Chennai-style steaks rubbed with chilli, turmeric, ginger-garlic and lemon, shallow-fried with curry leaves.
- Anjal tawa fry: Mangalorean steaks in a red masala of Byadgi chilli and tamarind, crisped on a tawa.
- Surmai curry: Malvani coconut and kokum curry, served with rice and sol kadhi.
- Neymeen pollichathu: Kerala steaks in shallot masala, wrapped in banana leaf and roasted.
- Tandoori surmai: thick cubes in a curd and spice marinade, grilled until just set.
Before you plan around it
Seer fish is a large, fast-swimming predator, so it can carry more mercury than small fish; pregnant women and young children are better served by varying their fish and favouring sardine, mackerel or anchovy. Like other mackerels, it can build up histamine if not kept on ice. It is expensive, and steaks of cheaper fish are sometimes sold as surmai, so buy from a trusted fishmonger. A tawa fry uses less oil than a deep fry.
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 seer fish (vanjaram)
Is vanjaram the same as surmai?
Yes. Vanjaram in Tamil, surmai in Marathi and Hindi, anjal in Mangaluru, isvon in Goa and neymeen in Kerala all mean seer fish, Scomberomorus commerson, also called king fish.
Is seer fish good for omega-3?
Very. IFCT 2017 gives it 626 mg of DHA and 422 mg of EPA per 100 g, 2nd among all fish and seafood for both. Among commonly eaten Indian sea fish, it is one of the richest.
How much protein is in seer fish?
Seer fish has 22.3 g of protein per 100 g in IFCT 2017, with 136 kcal and 5.2 g fat. A 100 g steak would supply roughly 41 per cent of a sedentary man's protein for the day.
Is seer fish safe in pregnancy?
Occasional portions are generally fine, but large predatory fish can carry more mercury. Pregnant women should vary their fish, lean on smaller species such as sardine, and follow their doctor's advice.
Related foods and tables
Tuna
Nutrition per 100 g, from IFCT 2017.
Mackerel
Nutrition per 100 g, from IFCT 2017.
Pomfret
Nutrition per 100 g, from IFCT 2017.
Salmon
Nutrition per 100 g, from IFCT 2017.
Queen fish
Nutrition per 100 g, from IFCT 2017.
Pomfret vs Seer fish
Side by side, per 100 g.
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.