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Foods / Freshwater fish

Rohu: Nutrition and who it suits

Rohu is a good choice for weight loss, PCOS, diabetes and menopause. 100 g has 102 kcal and 19.7 g of protein. One serving is one small portion (100 g), about 102 kcal.

Rohu

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy102 kcal
Protein19.7 g
Carbohydrate0 g
Fibre0 g
Sugars0 g
Fat2.4 g
Potassium303 mg
Magnesium26.5 mg
Zinc0.8 mg

Where its calories come from

79%21%
  • Protein 79%
  • Carbohydrate 0%
  • Fat 21%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of rohu?

About 102 kcal for one small portion (100 g), and about 204 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

43%Protein
19.7 g
9%Potassium
303 mg
7%Magnesium
26.5 mg
6%Zinc
0.8 mg
4%Calcium
39.4 mg
4%Iron
1 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code S006. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is rohu good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

19.3 g of protein per 100 kcal helps you stay full and keep muscle.

PCOS and PCOD

Good choice

Almost no carbohydrate in a 100 g serving.

Diabetes

Good choice

Almost no carbohydrate in a 100 g serving.

Menopause

Good choice

19.7 g of protein in a 100 g serving helps you hold on to muscle.

Weight lossGood choice19.3 g of protein per 100 kcal helps you stay full and keep muscle.
PCOS and diabetesGood choiceAlmost no carbohydrate in a 100 g serving.
MenopauseGood choice19.7 g of protein in a 100 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use rohu, each with its calories per portion:

Also called

Assamese: Rou, Rohiti, Rohitii, Row, Rau, Rui; Bengali: Rahu, Rui, Ruee; Hindi: Bhobhari, Rohu; Kannada: Rohu; Malayalam: Rohitham, Rohu; Marathi: Rohu, Tambada Massa, Tambada Masa, Tambada-massa; Odia: Rohu, Ruhu, Rohi; Punjabi: Dumra, Tapra, Rohu, Dhambra; Tamil: Kannadi Kendai, Kennadi Kendai; Telugu: Bocha-gandumeenu.

Related

Catla (Bhakur)Prawns

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, non-vegDiabetes, non-vegMenopause, non-veg

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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