Rohu Fish: Nutritional Profile, Health Benefits, Recipes and More

Hiral Patel

June 16, 2023

Rohu fish is a popular freshwater fish that is widely cultivated and consumed in various regions. It is native to the Indian subcontinent, specifically found in rivers and freshwater bodies in countries such as India, Bangladesh, Nepal, and Pakistan.

Rohu fish is generally known for its taste, nutritional value, and culinary versatility. This fish is highly nutritious and is a good source of protein, essential fatty acids, vitamins, and minerals. It is valued for its delicious taste and is commonly used in various traditional and regional dishes across South Asia. 

Nutritional Profile of Rohu Fish

Rohu fish is highly nutritious, offering a range of health benefits. It is rich in protein, low in fat, and moderate in calories. It provides omega-3 fatty acids, vitamins (B12, A, D, E), and essential minerals (phosphorus, selenium, potassium). It promotes heart health, brain function, and overall well-being.

100 grams of Rohu Fish contains:

Calories: 101 cal

Protein: 19.7 g

Fibre: 0 g

Carbohydrates: 0 g

Fats: 2.4 g

Calcium: 39.40 mg

Potassium: 330 mg

Phosphorus: 415 mg

Sodium: 49 mg

Rohu fish in your diet can contribute to a well-rounded nutritional intake, providing valuable protein, omega-3 fatty acids, vitamins, and minerals. However, it is essential to consider cooking methods to maintain its nutritional value while avoiding excessive oil or unhealthy additives.

Health Benefits of Rohu Fish

Consuming Rohu fish offers a range of health benefits due to its nutritional composition. Here are some key health benefits associated with including Rohu fish in your diet:

1. Promotes Heart Health

The omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), present in Rohu fish offer several cardiovascular benefits. Studies say that these fatty acids help reduce inflammation, lower triglyceride levels in the body, and improve blood vessel function. They also contribute to reducing the risk of abnormal heart rhythms and blood clot formation. 

2. Aids Healthy Joints

The protein content in Rohu fish plays a crucial role in supporting the maintenance and repair of joint tissues. 100 grams of rohu contains 19 g of protein. So, consuming rohu can be beneficial for promoting joint health and reducing the risk of joint-related disorders. Also there are various studies that talk about omega-3 fatty acids, particularly EPA and DHA which are known to reduce the production of inflammatory compounds in the body and reduce osteoarthritis. 

3. Supports Cognitive Functioning

The omega-3 fatty acids in rohu fish play a crucial role in the structure and function of brain cells, like memory, learning, and overall brain development. Various studies have proved the association of omega 3 with brain development. These fatty acids are also linked to reduce cognitive decline and neurological disorders. Regular consumption of Rohu fish, as part of a balanced diet, can contribute to better brain health and potentially lower the risk of age-related cognitive decline and neurodegenerative diseases. 

4. Helps Manage Weight

Rohu is moderately low in calories and fat while being high in protein as against other sources of animal protein. Protein is known to promote fullness and satiety, which can help control appetite and reduce overeating. Additionally, the protein content in Rohu fish can contribute to the maintenance and growth of lean muscle mass, which plays a role in boosting metabolism and burning calories.

5. Nutritionally Dense

Rohu fish is packed with essential nutrients, including high-quality protein, vitamins, and minerals. It provides a rich source of protein for muscle growth and repair. It is also a good source of vitamin B12, which supports the production of red blood cells and maintains a healthy nervous system. Additionally, Rohu fish contains vitamin D, phosphorus, selenium, and iodine, which are essential for bone health, immune function, and metabolism.

6. Enhances Skin

Rohu fish is a good source of protein, which is essential for the production of collagen and elastin. Collagen is a structural protein that supports skin elasticity and firmness, while elastin provides elasticity and helps the skin retain its shape. It also contains vitamins and minerals like vitamin E, selenium, and zinc, which have antioxidant properties. These nutrients help protect the skin from oxidative stress and damage caused by free radicals. 


Consuming Rohu fish offers various health benefits, including promoting heart health, aiding healthy joints, supporting cognitive functioning, assisting in weight management, providing a nutritionally dense profile, and enhancing skin health. It contains omega-3 fatty acids for cardiovascular support, protein for joint health, and brain function, while also offering essential nutrients for overall well-being and antioxidant properties for skin health.

Recipes of Rohu

Rohu Cauliflower Curry

Ingredients – 

  1. Rohu Fish – 250 gms
  2. Cauliflower – 1 cup, chopped
  3. Onion – 0.5 cup, chopped
  4. Ginger garlic paste – 1 tbsp
  5. Turmeric powder – 1 tsp
  6. Chili powder – 1 tsp
  7. Coriander powder – 1 tsp
  8. Garam masala – tsp
  9. Water – 1 cup
  10. Salt to taste
  11. Oil – 1 tbsp


  • Rub some turmeric, salt to fish pieces and set aside for 10-15 minutes.
  • Heat oil in a pan, add ginger garlic paste and fry for 20 seconds.
  • Add onions and fry for 2-3 minutes.
  • Add cauliflower and cook for 4-5 minutes.
  • Mix in fish pieces, spice powders, salt and water.
  • Bring it to a boil and lower the flame.
  • Simmer for 10-15 minutes or until cooked well and serve hot.

Grilled Rohu 


  1. Rohu Fish – 4 fillets
  2. Lemon juice – 1 tbsp
  3. Ginger garlic paste – 1 tbsp
  4. Chili powder – 1 tsp
  5. Pepper powder – 0.5 tsp
  6. Coriander leaves or Parsley – 2 sprigs, chopped
  7. Salt to taste
  8. Oil – 1 tbsp


  1. Mix lemon juice, ginger garlic paste, all spices (you can use your choice of herbs and spices), salt and 1 tsp oil in a mixing bowl.
  2. Add cleaned fish fillets and marinate for 1-2 hours.
  3. Heat a grill pan and brush some oil.
  4. Place marinated fish pieces and cook on both sides well, until cooked well.
  5. Drizzle lemon juice, sprinkle chopped coriander leaves or parsley and serve hot.
  6. Note – this grilled fish you can chop into bite size pieces and add to your vegetable salad, add to sandwich or wrap stuffings, fill in wheat tacos with these grilled fish pieces, top it with some sprouts, veggies and enjoy.

Side Effects of Consuming Rohu

Consuming Rohu fish is generally considered safe and beneficial for most individuals. However, there are a few considerations regarding potential side effects that should be kept in mind:

1. Mercury Content

Rohu fish, like other fish species, may contain trace amounts of mercury. Mercury is a naturally occurring element found in the environment, including bodies of water. Fish absorb mercury from their aquatic environment. High levels of mercury consumption can be harmful, particularly for pregnant women, nursing mothers, and young children. Therefore, it is advisable for these vulnerable groups to limit their intake of Rohu fish and other high-mercury fish varieties.

2. Individual Sensitivities

Some individuals may experience digestive issues, such as an upset stomach or diarrhea, after consuming fish. These reactions can vary from person to person and may be due to individual sensitivities or intolerances. If you notice any adverse gastrointestinal effects after consuming Rohu fish, it is advisable to consult a healthcare professional.

3. Allergic Reactions

Allergic reactions to Rohu fish, or any fish, can occur in individuals who are allergic to fish or certain proteins present in fish. It can cause itchy skin, hives, rash, or swelling or respiratory symptoms like wheezing, difficulty breathing, or nasal congestion may be experienced.

4. Contaminants

Fish can potentially be exposed to environmental contaminants, such as heavy metals, pollutants, and pesticides, depending on the water sources they inhabit. While the overall risk is low, it is advisable to source Rohu fish from reputable and regulated suppliers to minimize exposure to such contaminants.


Consuming Rohu fish is generally safe, but a few considerations should be kept in mind. These include the presence of mercury, potential allergic reactions, individual sensitivities causing digestive issues, and the possibility of contaminants. Pregnant women, nursing mothers, and young children should limit their intake of high-mercury fish. Consulting a healthcare professional is advised if experiencing adverse effects. Sourcing fish from reputable suppliers minimizes exposure to contaminants.

HealthifyMe Suggestion

So now as we know that rohu fish can be a good option and fits well in a balanced diet, we need to make sure we use healthy cooking methods to maintain calorie budget and nutritional values. Boiled, steamed, roasted, grilled, stir fried or baked with minimal or no oil are the best ways to cook rohu fish.


Rohu fish holds significant importance as a popular freshwater species for various reasons. Its widespread distribution, delicious taste, and nutritional value make it a sought-after choice for culinary purposes. Moreover, the high nutritional content of Rohu fish, including essential omega-3 fatty acids, proteins, and vitamins, contributes to its significance as a healthy dietary option. 

Including Rohu fish in your diet can provide essential nutrients for overall health. However, it’s important to incorporate a variety of foods from different food groups to ensure a well-rounded and balanced diet. Balancing fish consumption with other protein sources, fruits, vegetables, whole grains, and healthy fats is key to achieving dietary balance.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

1. Is rohu fish good for health?

Yes, rohu fish is good for health. It is a nutritious source of protein, omega-3 fatty acids, vitamins, and minerals, providing various health benefits such as promoting heart health, supporting brain function, aiding in joint health, and offering essential nutrients for overall well-being.

2. Is rohu fish good for cholesterol?

Rohu fish is beneficial for cholesterol levels. It contains omega-3 fatty acids that can help lower triglyceride levels and reduce inflammation in the body. Consuming rohu fish as part of a balanced diet can contribute to maintaining healthy cholesterol levels.

3. Is rohu fish safe during pregnancy?

Rohu fish can be safe to consume during pregnancy, but precautions should be taken due to the potential presence of mercury. Pregnant women should limit their intake of high-mercury fish, including rohu, and opt for varieties lower in mercury. Consulting with a healthcare professional or nutritionist is advisable for personalized guidance.

4. Does rohu fish have omega-3?

Yes, rohu fish is a good source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are essential for various aspects of health, including heart health, brain function, and reducing inflammation in the body.

5. Can I eat rohu fish with high blood pressure?

Yes, rohu fish can be consumed as part of a balanced diet for individuals with high blood pressure. It is a lean source of protein and contains omega-3 fatty acids that may help reduce blood pressure and inflammation. However, it’s essential to consider overall dietary factors and consult with a healthcare professional for personalized advice.

Research Sources

  1. Labeo rohita
  2. A fish a day keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system
  3. Omega-3 Fatty Acids for the Management of Osteoarthritis: A Narrative Review
  4. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders

About the Author

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

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