PescatarianFish & Seafood

Fish, Seer

Nutrition Facts Per 100g

Also known as: SURMAI

Fish, Seer is a valued source of high-quality protein and essential fatty acids in Indian coastal and regional cuisines. Each 100g serving provides 19g of protein. It also provides 0.3g of omega-3 fatty acids per 100g. Notable nutrients include Vitamin B12 (approximately 42% of a typical adult's daily needs) and Protein (approximately 38% of a typical adult's daily needs). Full nutrition facts are below.

Nutrition Summary

105kcalCalories

19.0gProtein

0gCarbs

2.5gFat

0gFiber

Protein 72% Carbs 0% Fat 21%

Micronutrients

High in:Vitamin B12PhosphorusNiacin (B3)Vitamin B6

Calcium50.0 mg(5%)

Iron1.5 mg(12%)

Zinc0.6 mg(6%)

Potassium290 mg(10%)

Sodium70.0 mg(14%)

Magnesium30.0 mg(8%)

Phosphorus200 mg(29%)

Thiamin (B1)0.1 mg(9%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)3.0 mg(20%)

Vitamin C0 mg(0%)

Carotenoids0 µg(0%)

β-Carotene0 µg(0%)

Vitamin A0 µg(0%)

Folate (B9)10.0 µg(3%)

Vitamin B60.2 mg(15%)

Vitamin B121.0 µg(42%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA1.0 g

PUFA0.9 g

15%

Omega-30.3 g

22%

Omega-60.6 g

Limit These2

Saturated Fat0.6 g

Cholesterol50.0 mg

Common Serving Sizes

3 oz85g

89 kcal16.1g protein

100 g100g

105 kcal19.0g protein

Allergen Information

Fish

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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