One of the Leanest Freshwater Fish
Chakla (Channa striata) provides 90 kcal with only 1.3g fat and 18.5g protein per 100g raw — making it one of the leanest freshwater fish [1][2]. This protein efficiency (4.86 kcal per gram of protein) rivals cod (82 kcal, 0.67g fat) and surpasses tilapia (96 kcal, 1.7g fat).
As a staple freshwater fish in South and Southeast Asian cuisine, chakla is traditionally valued for its firm texture and high protein. The lean profile makes it particularly efficient for protein-focused food journaling.
120mg Calcium: 10x More Than Salmon From Edible Fine Bones
Chakla delivers 120mg calcium per 100g raw — substantially more than Atlantic salmon (12mg), tilapia (10mg), or grouper (27mg) [1][2]. This high calcium content reflects the small, fine bones typically consumed in traditional South Asian preparations.
Sun-dried chakla (shutki) concentrates calcium to 450mg per 100g — exceeding canned sardines with bones (382mg). Even the curry preparation retains 95mg calcium per 100g. For calcium-aware journaling, chakla is a strong freshwater choice.
Raw vs. Fried vs. Dried
Chakla's calorie profile changes dramatically with preparation: raw at 90 kcal, curry at 105 kcal, fried at 192 kcal, and sun-dried at 310 kcal per 100g [1][2]. The 3.4x range from raw to dried is driven by water loss (concentrating all nutrients) and oil absorption in frying.
Fried chakla gains 10.8g fat (from 1.3g raw) — an 8.3x increase, entirely from cooking oil. Sodium jumps from 65mg raw to 280mg fried to 1800mg dried. For accurate journaling, preparation method is the single most important variable to specify.
Sun-Dried Chakla: 52g Protein and 5.2mg Iron per 100g
Sun-dried chakla (shutki) concentrates protein to 52.0g per 100g and iron to 5.2mg per 100g — both among the highest values for any fish product in our database [2]. Phosphorus reaches 820mg (118% DV), selenium hits 50.0mcg (91% DV), and zinc reaches 2.8mg (25% DV).
However, sodium also concentrates to 1800mg per 100g (78% DV) due to traditional salt-drying methods. A typical 30g shutki portion provides 15.6g protein, 1.56mg iron, but also 540mg sodium. Always log dried fish portions by weight.
More Iron Than Cod or Tilapia: Chakla's Mineral Advantage
Chakla provides 1.3mg iron per 100g raw — exceeding cod (0.38mg), tilapia (0.56mg), salmon (0.34mg), and most white fish [1][2]. Anchovy (3.25mg) and carp (1.24mg) are among the few fish with comparable or higher iron among fresh entries.
Combined with 35mg magnesium, 280mg phosphorus, 0.7mg zinc, and 15.0mcg selenium per 100g raw, chakla provides a broader mineral profile than most lean fish — making it a well-rounded entry for micronutrient-aware food journaling.
Chakla (Snakehead) Nutrition: By Preparation (per 100g)
| Variant | Calories | Protein | Total Fat | Calcium | Iron | Sodium |
|---|---|---|---|---|---|---|
| Raw Fillet | 90 | 18.50g | 1.30g | 120mg | 1.30mg | 65mg |
| Shallow Fried | 192 | 22.00g | 10.80g | 135mg | 1.50mg | 280mg |
| Fish Curry (Jhol) | 105 | 14.00g | 4.50g | 95mg | 1.10mg | 350mg |
| Sun-Dried (Shutki) | 310 | 52.00g | 5.80g | 450mg | 5.20mg | 1800mg |
Practical Tips for Chakla (Snakehead Fish)
- 1
Chakla at 90 kcal and 18.5g protein per 100g raw is one of the leanest freshwater fish — comparable to cod for protein efficiency.
- 2
Preparation creates a 3.4x calorie range: raw (90 kcal) to dried (310 kcal) — always specify the cooking method when logging.
- 3
Sun-dried chakla (shutki) has 52g protein per 100g — the highest protein concentration among all fish in our database.
- 4
Chakla's 120mg calcium per 100g raw (with fine bones) exceeds most fish fillets — meaningful for calcium journaling.
- 5
Dried chakla sodium reaches 1800mg per 100g — log dried-fish portions carefully for sodium awareness.
- 6
Chakla curry (jhol) at 105 kcal per 100g is the most calorie-efficient cooked preparation, but includes gravy weight.
Frequently Asked Questions — Chakla (Snakehead Fish)
How many calories are in chakla (snakehead fish)?
Is chakla high in protein?
Where does chakla nutrition data come from?
Does chakla have omega-3?
Why is sun-dried chakla so high in everything?
Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on IFCT 2017 and published research on Channa striata. Values are estimates — actual content may vary by region, size, diet, farming conditions, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
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.
References & Sources
- [1] Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K (2017). Indian Food Composition Tables 2017 — Fish and Seafood Section. National Institute of Nutrition, Indian Council of Medical Research.
- [2] Haniffa MA, Nagarajan M, Gopalakrishnan A (2009). Nutritional evaluation of Channa striata from South Indian rivers. Journal of Food Composition and Analysis.
- [3] Mat Jais AM (2007). Biochemical and nutritional properties of Haruan (Channa striata). Malaysian Journal of Pharmaceutical Sciences.