Hilsa (Ilish) Nutrition Calculator — Raw Fillet, Fried, Steamed & Smoked

Raw hilsa fillet delivers 273 kcal with 19.4g fat per 100g — significantly fattier than Atlantic salmon (208 kcal, 13.42g fat) and even richer than Atlantic mackerel (205 kcal, 13.89g fat) ^[1][2]. Only King Chinook salmon (231 kcal, 16.14g fat) comes close among common fish species.

This high fat content is driven by hilsa's unique lipid accumulation pattern as an anadromous species — fat content varies seasonally from roughly 15-25% depending on whether the fish is pre-monsoon (fattier) or post-spawn (leaner). For consistent journaling, note the seasonal variation in the disclaimer.

Hilsa provides approximately 2.46g omega-3 per 100g raw — rich in both EPA and DHA ^[1][3]. This places hilsa above herring (1.73g), sardine (1.48g), and Atlantic salmon (2.15g), and slightly below Atlantic mackerel (2.67g).

Steamed preparation (bhapa ilish) concentrates omega-3 to approximately 2.57g per 100g while preserving the fatty acid profile better than frying. A single 120g hilsa steak provides approximately 2.95g omega-3 — substantial for food journaling purposes.

Hilsa provides 180mg calcium per 100g when consumed with its soft, edible intramuscular bones — a traditional preparation across South Asia ^[1][2]. This is 15x more than boneless Atlantic salmon (12mg) and comparable to canned sardine (382mg) without the sodium penalty of canning.

The smoked/dried form (shutki) concentrates calcium to 290mg per 100g due to moisture loss. Combined with 280mg phosphorus and 2.0mg iron per 100g raw, hilsa is one of the most mineral-dense fatty fish available in South Asian markets.

Fried hilsa absorbs cooking oil, reaching 340 kcal with 25.0g fat per 100g, while steamed (bhapa) hilsa stays at 285 kcal with 20.2g fat ^[1][2]. The 55 kcal difference per 100g scales to 88 kcal for a 160g two-piece serving — a meaningful gap for daily journaling.

Steaming also preserves more omega-3 than frying: bhapa retains approximately 2.57g/100g vs. 2.2g in fried form. For omega-3-conscious logging, steamed hilsa is both lower-calorie and richer in intact fatty acids per calorie.

Hilsa fat content varies more with season than any other commonly eaten fish. Pre-monsoon specimens (caught June-August) typically carry 20-25g fat per 100g, while post-spawn fish (November-January) may have only 10-15g fat ^[2][4]. This can shift calories from approximately 200 to 310+ kcal per 100g.

This calculator uses the annual average (19.4g fat, 273 kcal per 100g). For precise seasonal journaling, treat the raw fillet values as approximate — actual values depend on catch timing, river origin, and individual specimen size.