Best Fish for Athletes and Gym-Goers

If you run, lift, swim or play cricket or football, fish gives you lean protein, and some fish also give you the omega-3 fats EPA and DHA. Of all the fish below, surmai has the most protein (22.28 g per 100 g), and it has the most EPA + DHA after salmon. Bangda is close on protein with less fat. Prawns, bhetki and bombil are the lightest on calories.

Every number in this post comes from a published food table, listed under Sources at the bottom. All values are per 100 g raw edible portion (the flesh you eat, without head, bones or shell), not per 100 g of whole fish.

This is general food information, not medical or dietary advice. See who should check with a doctor.

Nutrition table: fish sold on Relifish

Per 100 g raw edible portion.

Fish	Energy (kcal)	Protein (g)	Fat (g)	Omega-3 EPA + DHA (g)	Best for
Surmai (kingfish, Scomberomorus commerson)	136	22.28	5.18	1.05	Most protein and most EPA + DHA of the Indian sea fish here
Bangda (Indian mackerel)	101	21.51	1.53	0.33	High protein, low fat
Pomfret (white/silver pomfret)	123	19.02	5.12	0.59	Lean protein with some omega-3
Halwa (black pomfret)	123	18.91	4.83	0.81	Lean protein with some omega-3
Tarli (oil sardine)	152	17.91	8.99	0.61	Omega-3 from a small fish
Rawas (Indian salmon, fourfinger threadfin; see note)	73	17.9	0.1	—	Very low fat
Bombil (Bombay duck)	69	13.53	1.03	0.20	Very light, soft fish
Prawns (tiger prawns, Penaeus monodon)	65	14.25	0.74	0.12	Fewest calories in this table
Bhetki (barramundi)	68	15.28	0.29	0.02	Very lean, mild white fish
Rohu	102	19.71	2.39	0.07	Lean freshwater protein
Katla	94	17.94	2.15	0.37	Lean freshwater protein
Salmon (Atlantic salmon)	172	20.97	9.86	1.60	Most EPA + DHA in this table (also the most fat and calories)
Ghol (blackspotted croaker)	—	—	—	—	No published value found

How to read this table

Protein, fat and EPA + DHA for every fish except rawas are from IFCT 2017 (NIN Hyderabad). IFCT gives energy in kilojoules; we converted to kcal with IFCT’s own factor (1 kcal = 4.18 kJ) and rounded to whole numbers. IFCT reports EPA and DHA separately in mg; we added them and converted to grams.
Rawas is not in IFCT 2017. Its values are from the Philippine Food Composition Table (DOST-FNRI) for the same species, Eleutheronema tetradactylum. That table does not report EPA or DHA, so that cell is blank.
Ghol (Protonibea diacanthus) is not in IFCT 2017 or USDA FoodData Central, and we found no published table with its flesh values, so the row is left blank rather than guessed.
IFCT values are averages of samples collected across India. Any one fish can differ with size, season and where it was caught. Prawn values vary by prawn species; the row above is tiger prawns.

Fish vs chicken, eggs, paneer and dal

Per 100 g, raw unless stated.

Food	Energy (kcal)	Protein (g)	Fat (g)	Source
Surmai	136	22.28	5.18	IFCT 2017
Bangda	101	21.51	1.53	IFCT 2017
Pomfret (white)	123	19.02	5.12	IFCT 2017
Chicken breast, skinless, raw	120	22.5	2.62	USDA FoodData Central
Egg, whole, raw	143	12.56	9.51	USDA FoodData Central
Paneer	306	18.86	24.78	IFCT 2017
Toor dal (red gram dal), dry, uncooked	331	21.70	1.56	IFCT 2017
Lentils, cooked (boiled, no salt)	116	9.02	0.38	USDA FoodData Central

What this shows:

Surmai and bangda match chicken breast on protein. USDA’s skinless chicken breast is 22.5 g; surmai is 22.28 g and bangda 21.51 g.
Chicken breast is also very lean. Fish’s clear difference is omega-3: USDA lists raw chicken breast at 0.007 g EPA + DHA per 100 g, against 0.33 g for bangda and 1.05 g for surmai. A whole raw egg has 0.058 g.
Chicken fat varies. IFCT 2017’s Indian samples of skinless chicken breast came out at 21.81 g protein and 9.00 g fat per 100 g, much higher fat than the USDA figure. Fat depends on the bird and how it is trimmed.
Paneer has protein, with a lot of fat. 18.86 g protein comes with 24.78 g fat.
Dal numbers depend on whether it is dry or cooked. 100 g of dry toor dal has 21.70 g protein, but dal absorbs water when cooked. USDA’s cooked lentils give 9.02 g per 100 g.

Fish meals before and after training

These are everyday Indian ways to eat fish around training. How long before a session you can eat comfortably is personal; the International Society of Sports Nutrition (ISSN) says protein before or after resistance training both help, and that timing is “likely a matter of individual tolerance”.

Before training (light and easy to digest)

Rice with a thin bombil or rawas curry, light on oil
Steamed or grilled bhetki or pomfret with rice or a chapati
Prawn pulao with less oil

After training (protein plus carbohydrate)

Surmai or bangda tawa fry (little oil) with rice or bhakri and a salad
Fish curry with rohu or katla and rice
Grilled tarli or salmon with chapati and vegetables
Egg bhurji with a side of prawns, if you want two protein sources in one meal

How much fish per meal

The ISSN position stand on protein and exercise suggests:

1.4 to 2.0 g of protein per kg of body weight per day is enough for most people who exercise.
About 0.25 g per kg per meal, or 20 to 40 g of protein per meal.
Spread these doses evenly, every 3 to 4 hours, through the day.

A worked example using the table above: 150 g of raw edible bangda gives about 32 g of protein (1.5 × 21.51 g). Remember this is the weight of the flesh. A whole fish with head and bones weighs more than the part you eat, so ask the seller for cleaned weight if you are tracking closely.

How to cook fish and keep it lean

The table above is for raw fish. Cooking method decides how much fat you add.

Grill, steam or bake with a masala rub (turmeric, chilli, lemon, ginger-garlic).
Tawa fry with a teaspoon of oil instead of deep frying. Skip the thick rava or besan coating if you want it lighter.
Curry with less oil and less coconut. A Konkani-style curry with kokum or a tomato-onion base works well.
Do not overcook. Fish is done when the flesh turns opaque and flakes easily; overcooking only dries it out.
Buy it cleaned and cut. Sellers on Relifish let you choose whole, cleaned or cut, so steaks or fillets are ready for the tawa.

Mercury: which fish to choose

The US FDA groups fish by mercury level. Its “Best Choices” (lowest mercury) list includes sardine, Atlantic mackerel, Pacific chub mackerel, salmon, shrimp, crab, squid, mullet and sole. Its “Choices to Avoid” list includes king mackerel, shark, swordfish, marlin and bigeye tuna.

Two things to keep in mind:

The FDA list is written for fish sold in the US. Indian mackerel (bangda) and surmai (Scomberomorus commerson) are not named on it, so we do not put them in either group.
If mercury worries you, small fish on the “Best Choices” list, like sardine (tarli), are the simplest pick. The FDA puts shark on its avoid list, which also covers mushi.

Who should check with a doctor first

Talk to your doctor or a registered dietitian before changing how much fish or protein you eat if you:

Are pregnant, planning a pregnancy or breastfeeding. The FDA’s advice for this group is 2 to 3 servings a week from its “Best Choices” list, with 1 serving being 4 ounces.
Are feeding children. The FDA has separate serving advice for children aged 1 to 11.
Have a seafood or shellfish allergy.
Have a kidney condition or any condition where your doctor has set a protein limit.
Are on a prescribed diet or medication that your doctor has linked to food.

FAQ

Which fish has the most protein? Among the fish in the table, surmai has the most: 22.28 g per 100 g raw edible portion (IFCT 2017). Bangda is next at 21.51 g.

Which fish has the most omega-3? Salmon has the most EPA + DHA in the table (1.60 g per 100 g). Among Indian sea fish, surmai is highest (1.05 g), followed by halwa (0.81 g), tarli (0.61 g) and pomfret (0.59 g).

Is fish better than chicken for protein? On protein alone they are close. Skinless chicken breast is 22.5 g per 100 g (USDA); surmai is 22.28 g and bangda 21.51 g (IFCT). Fish has much more EPA + DHA than chicken breast.

Which fish is lowest in calories? Prawns (65 kcal), bhetki (68 kcal) and bombil (69 kcal) per 100 g raw edible portion are the lowest in the table.

Is freshwater fish like rohu good for protein? Yes. Rohu has 19.71 g and katla 17.94 g protein per 100 g, both with under 2.5 g fat (IFCT 2017).

Do the numbers change after cooking? Yes. All values here are for raw fish. Fish loses water as it cooks and frying adds oil, so cooked numbers differ. We have not listed cooked values because our sources give raw values for these fish.

Order fish for your training week

Verified sellers on Relifish list the fish they have each day, so you can pick bangda, surmai, pomfret or prawns and ask for it cleaned and cut for the tawa. Browse today’s fish on Relifish.

You might also like: how to clean pomfret and which fish is best for kids.

Sources

All fish and comparison values are per 100 g raw edible portion unless stated otherwise.

Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017 (IFCT 2017). National Institute of Nutrition (ICMR), Hyderabad. PDF at nin.res.in. Table 1 (Proximate Principles) for energy, protein and fat; Table 7 (Fatty Acid Profile) for EPA (C20:5n3) and DHA (C22:6n3). Entries used: Vanjaram (Scomberomorus commerson) P087, Mackerel (Rastrelliger kanagurta) P034, Pomfret white (Pampus argenteus) P057, Pomfret black (Parastromateus niger) P055, Sardine (Sardinella longiceps) P071, Bombay duck (Harpadon nehereus) P007, Tiger prawns orange (Penaeus monodon) Q008, Betki (Lates calcarifer) P005, Rohu (Labeo rohita) S006, Catla (Catla catla) S002, Salmon (Salmo salar) P068, Chicken breast skinless N003, Paneer L003, Red gram dal B021.
USDA FoodData Central (SR Legacy): Chicken breast, skinless, boneless, meat only, raw (FDC 171077); Egg, whole, raw, fresh (FDC 171287); Lentils, mature seeds, cooked, boiled, without salt (FDC 172421).
DOST-FNRI, Philippine Food Composition Table (PhilFCT): Threadfin, fourfinger (Eleutheronema tetradactylum), Food ID G143. Used for rawas.
US Food and Drug Administration: Advice about Eating Fish.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8.