415mg Phosphorus: The Highest of Any Fish in Our Database

Common carp provides 127 kcal with 5.6g fat and 17.83g protein per 100g raw — making it a moderate-fat freshwater fish, fattier than tilapia (96 kcal, 1.7g fat) but leaner than salmon (208 kcal, 13.42g fat) [1].

The standout nutrient is phosphorus at 415mg per 100g raw — the highest among all fish in our database and 59% of the 700mg adult RDA. Cooked common carp concentrates to 532mg phosphorus (76% RDA), exceeding most other fish species. This makes carp uniquely valuable for phosphorus-aware journaling.

Rohu: 350mg Calcium From Traditionally Consumed Small Bones

Rohu (Labeo rohita) provides 350mg calcium per 100g raw when consumed with small bones as in traditional Indian preparations [2]. This approaches canned sardine with bones (382mg), making rohu one of the highest-calcium fish entries.

Common carp has a more modest 41mg calcium per 100g (boneless fillet). The 8.5x difference between rohu (350mg) and common carp (41mg) demonstrates how bone inclusion dramatically affects calcium content. When logging carp, always note whether bones are consumed.

165% DV Vitamin D: The Highest of Any Fresh Fish

Common carp provides 24.7mcg vitamin D per 100g raw — 165% DV — significantly more than any other fish in our database: catfish (12.5mcg), salmon (11.0mcg), herring (4.2mcg) [1]. Cooked common carp concentrates to 31.7mcg (211% DV).

A single 85g serving of raw common carp provides 21.0mcg vitamin D (140% DV). This makes common carp the most effective single-food source of vitamin D for journaling purposes, ahead of even salmon and mackerel.

Rohu vs. Common Carp vs. Grass Carp: A 31% Calorie Range

Carp species vary meaningfully: rohu at 97 kcal (leanest), grass carp at 104 kcal, silver carp at 110 kcal, and common carp at 127 kcal (fattiest) per 100g raw [1][2]. Fat ranges from 3.4g (rohu) to 5.6g (common carp).

For Indian carp species (rohu, catla), IFCT 2017 data is the primary reference. For common carp, USDA FDC data is used. When logging carp consumption, identifying the specific species improves accuracy by up to 31% in calorie tracking.

More Zinc and Iron Than Most Fish: Carp's Mineral Edge

Common carp has 1.48mg zinc per 100g raw — the highest among fish in our database, exceeding salmon (0.64mg), tuna (0.52mg), and mackerel (0.63mg) [1]. Iron at 1.24mg also exceeds most fish (cod: 0.38mg, tilapia: 0.56mg).

Carp's 66mg cholesterol per 100g is moderate (similar to beef sirloin). Omega-3 at 0.45g is moderate — more than tilapia (0.1g) but far less than salmon (2.15g). Carp is best characterized as a moderate-fat freshwater fish with unusually strong mineral content.

Carp Nutrition: By Species (per 100g Raw)

SpeciesCaloriesProteinTotal FatCalciumPhosphorusVitamin D
Common Carp (Raw)12717.83g5.60g41mg415mg24.7mcg
Common Carp (Cooked)16222.86g7.17g52mg532mg31.7mcg
Rohu (Raw)9716.60g3.40g350mg235mg4.5mcg
Silver Carp (Raw)11018.00g4.20g30mg280mg8.0mcg
Grass Carp (Raw)10417.50g3.70g25mg260mg6.5mcg

Practical Tips for Carp

  • 1

    Common carp has 24.7mcg vitamin D per 100g raw (165% DV) — the highest among all non-canned fish. One serving provides more than daily needs.

  • 2

    Rohu's 350mg calcium per 100g (with small bones) rivals canned sardines — specify bone inclusion when logging.

  • 3

    Common carp's 415mg phosphorus per 100g is the highest among all fish — meaningful for phosphorus-aware food journaling.

  • 4

    Carp species range from 97 kcal (rohu) to 127 kcal (common carp) — identifying the species improves logging accuracy.

  • 5

    Common carp has 1.48mg zinc per 100g — the highest zinc content among fish in our database.

  • 6

    Cooked common carp concentrates to 532mg phosphorus and 31.7mcg vitamin D per 100g — both are the highest cooked-fish values in our database.

Frequently Asked Questions — Carp

How many calories are in carp?
Common carp has 127 kcal per 100g raw (162 kcal cooked). Rohu has 97 kcal, silver carp 110 kcal, and grass carp 104 kcal per 100g raw.
Which carp species is leanest?
Rohu at 97 kcal and 3.4g fat per 100g raw. Common carp is fattiest at 127 kcal and 5.6g fat.
Does carp have omega-3?
Moderate amounts — common carp has 0.45g per 100g raw. This exceeds tilapia (0.1g) but is far less than salmon (2.15g) or mackerel (2.67g).
Why does common carp have so much vitamin D?
Common carp naturally accumulates 24.7mcg vitamin D per 100g raw (165% DV) — the highest among fish in our database. This makes carp an exceptionally rich food source of vitamin D.
Is rohu nutritionally different from common carp?
Yes — rohu is leaner (97 vs 127 kcal) with dramatically more calcium (350 vs 41mg, with bones) but much less vitamin D (4.5 vs 24.7mcg) and phosphorus (235 vs 415mg).

Important Notice

This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central and IFCT 2017 data. Values for silver carp, grass carp, and rohu are estimates based on IFCT, regional food databases, and published research — actual values may vary by region, farming practices, and season. This calculator is a personal awareness utility and does not provide medical guidance.

About the Author

Manish Kumar - Author
Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

  1. [1] USDA FoodData Central (2026). Carp entries — common carp raw (FDC 15008), cooked dry heat (FDC 15009). U.S. Department of Agriculture.
  2. [2] Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K (2017). Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research.
  3. [3] National Institutes of Health Office of Dietary Supplements (2025). Vitamin D Fact Sheet for Health Professionals. NIH ODS.