Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked Pomfret Fish Calories
Baked pomfret fish is a lean, high-protein seafood rich in omega-3 fatty acids.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Pomfret Fish (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 0 g of carbs, 38.7 g of protein, 7.6 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Pomfret Fish Nutrition Facts
Selected: 1 piece (medium) · 180 g
230
KCAL / 180G
Carbs
0g
· 0% DV
Protein
38.7g
· 77% DV
Fat
7.6g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 69% · Fat 31%
Baked Pomfret Fish nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 157 mg | 7% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.7 g | 77% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked Pomfret Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 230 kcal |
| ½ piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 120 g | 154 kcal |
| 1 serving (medium) | 200 g | 256 kcal |
| 1 piece (large) | 250 g | 320 kcal |
| 1 serving (large) | 300 g | 384 kcal |
| 1 piece (extra large) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Baked Pomfret Fish
How do you bake pomfret fish?
To bake pomfret fish, pat it dry, season the cavity and skin, and place it in a lightly oiled baking dish. Bake in a preheated oven until the flesh turns opaque and separates easily from the backbone.
What does baked pomfret fish taste like?
Baked pomfret fish has a mild, delicate flavor and tender flesh, so it works well with simple seasonings. Lemon, garlic, and herbs complement it without overwhelming the fish.
Do you eat the skin of baked pomfret fish?
Yes, you can eat the skin of baked pomfret fish if it has been cleaned and cooked thoroughly. It may remain soft rather than crisp when baked; remove it at the table if you prefer the flesh alone.
Does pomfret fish have a lot of bones?
Pomfret has a central backbone and some smaller bones, so it is not boneless. The flesh is fairly easy to separate from the main bone after baking, but check each portion for fine bones before serving.
How can you tell when baked pomfret fish is done?
Baked pomfret fish is done when its flesh is opaque and flakes apart readily near the thickest part. If it still looks translucent or clings firmly to the backbone, return it to the oven briefly and check again.
Can you bake pomfret fish whole?
Yes, pomfret fish can be baked whole once it has been scaled, gutted, and rinsed. Make a few shallow cuts in the thickest parts so seasoning reaches the flesh and the fish cooks more evenly.
Should you marinate pomfret fish before baking it?
A short marinade can add flavor to pomfret fish, but it does not need a long soak. Lemon, garlic, a little oil, and herbs are enough; prolonged contact with acidic ingredients can make the surface soft.
Can you bake frozen pomfret fish without thawing it?
It is better to thaw pomfret fish in the refrigerator before baking so it cooks more evenly. Baking it straight from frozen can leave the center undercooked while the outside dries; allow extra cooking time if you do so.
What should you serve with baked pomfret fish?
Serve baked pomfret fish with a crisp salad, roasted vegetables, or rice to make a simple meal. Lemon wedges and a light herb sauce are easy accompaniments that suit its mild flavor.
Is pomfret fish high in mercury?
Mercury levels can vary because “pomfret” refers to more than one fish species and catches come from different waters. Check the exact species and local seafood advisories; if you are pregnant, ask your healthcare professional about your fish choices.
Baked Pomfret Fish Vitamins & Minerals
Vitamins
B12
3.78µg · 158% DV
Vitamin D
11.7µg · 59% DV
B3
3.78mg · 24% DV
B6
0.4mg · 24% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
396mg · 57% DV
Iodine
54µg · 36% DV
Potassium ⭐
594mg · 17% DV
Sodium
157mg · 7% DV
Baked Pomfret Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Pomfret Fish
To burn the 230 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Pomfret Fish?
Baked pomfret fish is pomfret cooked in the oven, often seasoned with lemon, oil and spices. Pomfret is a marine fish eaten in coastal parts of South and Southeast Asia; baking is one way to prepare it rather than a dish tied to a single region. Depending on the fish and the recipe, it may be cooked whole or in portions.
Its flesh is mild, tender and moist, and it goes well with rice, salad or roasted vegetables. In South Asian meals, it can be served with rice and a spiced accompaniment; elsewhere, keep the sides simple and let the fish’s delicate flavour come through. It is lean and protein-rich, with 21.5 g of protein per 100 g. Use oil sparingly and add vegetables for a lighter, balanced plate.
How Nutritious Is Baked Pomfret Fish?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Pomfret Fish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Pomfret Fish Contain Allergens?
Contains these allergens:
Which Diets Is Baked Pomfret Fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Pomfret Fish Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Baked Pomfret Fish
Foods Similar to Baked Pomfret Fish
Have another question about Baked Pomfret Fish?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.