Fish and seafood · IFCT 2017
Silver carp: nutrition per 100 g
Per 100 g, silver carp gives 133 kcal, 21.7 g protein and 5.2 g fat, according to the Indian Food Composition Tables 2017. Its 72.5 micrograms of selenium is the second-highest among the fish and seafood, and its 86 mg of calcium ranks 7th of 41. For a freshwater fish it carries fair omega-3, 171 mg of EPA and 125 mg of DHA.
About silver carp
Silver carp is a Chinese carp brought to India to be farmed alongside the Indian major carps, rohu, catla and mrigal, in the same ponds. It feeds on the tiny plants floating in the water, so it grows fast and cheaply without competing with the other fish, which is why it fills ponds across West Bengal, Assam, Bihar, Odisha and Andhra Pradesh. In markets it is often simply called silver or silver carp; IFCT 2017 records belli-gende in Kannada.
It is usually cheaper than rohu or catla and is cooked the same way: in a Bengali jhol with potato and brinjal, a mustard jhal, an Assamese tenga, or as fried steaks. The meat is soft and mild, but silver carp has many fine, forked bones through the body, so it is a fish that needs patience at the table.
What silver carp brings to a meal
- 01
Protein above rohu
Silver carp supplies 21.7 g of protein per 100 g, ranking 7th of 41 fish and seafood and 21st of 257 foods. In 100 g that is 40 per cent of the daily protein a sedentary man needs and 47 per cent of what a woman needs.
- 02
Very rich in selenium
At 72.5 micrograms per 100 g, silver carp has the 2nd highest selenium of any fish or seafood in IFCT 2017. The body builds selenium into protective antioxidant enzymes and needs it to handle thyroid hormones.
- 03
Calcium
It gives 86 mg of calcium per 100 g, ranking 7th of 41 in its group and meeting 9 per cent of an adult's daily requirement.
- 04
Omega-3 for a pond fish
Silver carp carries 171 mg of EPA and 125 mg of DHA per 100 g. Its EPA ranks 8th among all fish and seafood, well above rohu and ahead of catla.
- 05
Lowest sodium
With 20 mg of sodium per 100 g, silver carp ranks 41st of 41 in its group, tied with salmon for the least.
Silver carp 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 | 133 kcal | 6% | 8% |
| Protein | 21.7 g | 40% | 47% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 5.2 g | ||
| Water | 72.5 g | ||
| Fats | |||
| Saturated fat | 1.83 g | ||
| Monounsaturated fat | 1.96 g | ||
| Polyunsaturated fat | 0.89 g | ||
| Omega-3 (EPA) | 171 mg | ||
| Omega-3 (DHA) | 125 mg | ||
| Cholesterol | 69 mg | ||
| Minerals | |||
| Calcium | 86 mg | 9% | 9% |
| Iron | 0.58 mg | 3% | 2% |
| Zinc | 0.57 mg | 3% | 4% |
| Magnesium | 25 mg | 6% | 7% |
| Phosphorus | 187 mg | ||
| Potassium | 249 mg | ||
| Sodium | 20 mg | ||
| Copper | 0.02 mg | ||
| Selenium | 72.5 µg | ||
| Vitamins | |||
| Retinol | 7 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 1.87 mg | 10% | 13% |
| Vitamin B6 | 0.14 mg | 6% | 7% |
| Vitamin E (alpha-tocopherol) | 0.6 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. Silver carp: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/silver-carp/
Where silver carp 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 | 21.7 g | 7th of 41 | 21st of 243 |
| Calcium | 86 mg | 7th of 41 | 70th of 242 |
| Vitamin E (alpha-tocopherol) | 0.6 mg | 26th of 41 | 75th of 242 |
| Energy | 133 kcal | 7th of 41 | 96th of 257 |
| Zinc | 0.57 mg | 26th of 41 | 128th of 243 |
How silver carp is eaten
- Bengali macher jhol: silver carp steaks with potato, brinjal and a turmeric, cumin and green chilli broth.
- Mustard jhal: fried steaks in mustard paste with kalonji and green chillies.
- Andhra fish fry: steaks marinated in chilli, coriander and ginger-garlic, shallow-fried.
- Assamese tenga: a light sour curry with tomato or lemon, eaten in summer.
Before you plan around it
Silver carp's fine, Y-shaped bones run through the flesh, so serve it carefully to children and older people, or choose the thick belly and back pieces where bones are easier to remove. Pond-raised fish can taste muddy if the water was poor; buy from busy sellers and cook it fresh. Its saturated fat is moderate at 1.83 g per 100 g, and frying in mustard oil adds most of the fat in a fried dish.
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 silver carp
Is silver carp good to eat?
Yes. IFCT 2017 gives silver carp 21.7 g protein, 72.5 micrograms selenium, 86 mg calcium and 171 mg EPA per 100 g. It is cheap, nutritious and widely farmed, though bony.
Is silver carp better than rohu?
On IFCT 2017 figures, silver carp has more protein, calcium, selenium and omega-3 than rohu, but also more fat and more fine bones. Rohu is the more popular eating fish; both suit everyday meals.
Why does silver carp have so many bones?
Like other carps, silver carp has small intermuscular bones within the flesh. Cutting thick steaks, eating slowly and pressure cooking in curries make them easier to manage.
Related foods and tables
Rohu
Nutrition per 100 g, from IFCT 2017.
Catla
Nutrition per 100 g, from IFCT 2017.
Tilapia
Nutrition per 100 g, from IFCT 2017.
Pangas
Nutrition per 100 g, from IFCT 2017.
Hilsa (ilish)
Nutrition per 100 g, from IFCT 2017.
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.
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.