Quick Answer
One piece of hilsa fish (ilish, ~80g edible portion) has approximately 165 calories, 15g protein, and 11g fat. Hilsa is one of the fattiest freshwater fish — and a good share of that fat is omega-3.
Hilsa Nutrition Per 100g (Raw)
| Nutrient | Amount |
|---|---|
| Calories | 205 cal |
| Protein | 19g |
| Fat | 14g |
| Omega-3 fatty acids | 2.2g |
| Carbs | 0g |
| Cholesterol | 60mg |
| Iron | 1.2mg |
Hilsa by Cooking Method
How you cook it changes the nutrition significantly:
| Preparation | Calories (1 piece ~80g) | Protein | Fat |
|---|---|---|---|
| Shorshe ilish (mustard curry) | 200 cal | 15g | 14g |
| Ilish bhapa (steamed) | 175 cal | 16g | 12g |
| Ilish jhol (light curry) | 185 cal | 15g | 13g |
| Fried ilish (bhaja) | 260 cal | 14g | 20g |
| Smoked ilish | 190 cal | 18g | 12g |
Lowest-calorie choice: Ilish bhapa (steamed) or jhol. Worst: deep fried — adds 85 extra calories of pure oil.
What Hilsa Offers
1. Omega-3
Hilsa has 2.2g omega-3 per 100g — that's more than salmon (2.0g). Most Bangladeshis don't realize they're eating one of the world's richest omega-3 sources.
2. High Protein
19g protein per 100g puts hilsa on par with chicken. One piece at lunch + dal = easily 25g protein in one meal.
3. No Carbs
Zero carbs. Pair it with a controlled portion of rice and you've got a balanced macro profile.
How Hilsa Compares to Other Fish
| Fish | Calories/100g | Protein | Fat | Omega-3 |
|---|---|---|---|---|
| Hilsa (ilish) | 205 | 19g | 14g | 2.2g |
| Rohu (rui) | 95 | 17g | 2g | 0.3g |
| Tilapia | 96 | 20g | 2g | 0.2g |
| Pabda | 110 | 18g | 4g | 0.5g |
| Katla | 100 | 18g | 2.5g | 0.4g |
| Salmon | 208 | 20g | 13g | 2.0g |
Hilsa is fattier than most Bengali fish — but that fat is nutritionally valuable. For everyday low-calorie meals, rohu and tilapia are better. For omega-3, nothing beats ilish.
Can You Eat Hilsa on a Diet?
Yes. One piece of shorshe ilish (200 cal) with 1 cup rice (200 cal) and dal (120 cal) = 520 cal for a complete, satisfying lunch. That's perfectly reasonable on a 1,500 cal diet.
Tips:
- Steamed (bhapa) is the leanest option
- Avoid frying — it nearly doubles the calories
- Don't skip the mustard sauce (shorshe) — it's mostly mustard paste, very low calorie
- Pair with 1 cup rice, not 2-3
The Price vs Nutrition Question
Hilsa is expensive — especially during peak season. Per rupee, other fish give more protein:
| Fish | Protein per 100 taka (approx) |
|---|---|
| Rohu | ~50g protein |
| Tilapia | ~55g protein |
| Hilsa | ~15g protein |
| Eggs | ~40g protein |
For everyday protein, rohu and eggs are more cost-effective. Save hilsa for when you want the omega-3 boost and the taste — 1-2 times a week is ideal.
Quick answers
Asked and answered
How many calories in shorshe ilish?
One piece of shorshe ilish (mustard hilsa curry) has approximately 200 calories — 15g protein, 14g fat. The mustard paste adds minimal calories.
How much omega-3 does hilsa have?
Hilsa has about 2.2g of omega-3 per 100g, which is high for a fish. If you have a health condition, check with your doctor or nutritionist about how often to eat fatty fish.
How many calories does hilsa have?
It's calorie-dense for a fish (205 cal/100g vs 95 for rohu), so portion size matters. Have it steamed (bhapa) 1-2 times per week and use leaner fish on other days.
How much hilsa can I eat per week?
2-3 servings per week is ideal. This gives you enough omega-3 without excessive calories. If you are pregnant, ask your doctor how much fish is right for you. --- Track your fish meals instantly — type "1 piece ilish curry with rice" into Shellel's calorie checker and get the full breakdown.
