Dry fish is a great source of protein: Dietitian shares 5 key nutrients it has and why it's good for health
In an interview with HT Lifestyle, Shikha Singh, clinical dietitian, Fortis Memorial Research Institute, Gurugram said, 'Dry fish is a highly concentrated source of essential nutrients and can play a powerful role in improving nutritional outcomes, especially in coastal, fish-eating populations. Its long shelf-life, high protein density, and micronutrient richness make it ideal for use in community feeding programs such as Anganwadi centers and mid-day meal schemes.'
Here are 5 key nutrients present in dry fish:
1. High-quality protein
Content: 60–80 g per 100 g (varies by fish type).
Role: Supports child growth, muscle repair, immune function, and development in undernourished populations.
Impact: Regular inclusion can help reduce protein-energy malnutrition in children. Also read | Protein and the Indian plate: Nutritionist explains why balanced intake matters for health and immunity
2. Calcium
Content: Up to 2000 mg/100 g (especially in small fish consumed whole with bones like anchovies or sardines).
Role: Essential for bone and teeth development, preventing rickets and osteoporosis.
Impact: A natural, lactose-free calcium source for communities with low dairy access.
3. Omega-3 fatty acids (EPA and DHA)
Content: Rich in marine species even after drying.
Role: Supports brain development in children, cognitive function, heart health, and reduces inflammation.
Impact: Critical for neurodevelopment during the first 1000 days of life.
4. Iron
Content: Up to 4–6 mg/100 g.
Role: Prevents iron-deficiency anemia, supports oxygen transport and cognitive development.
Impact: Important for adolescent girls, pregnant women, and young children in low-resource settings.
5. Vitamin D
Content: Naturally present in oily dry fish (e.g., mackerel, sardine).
Role: Aids calcium absorption, boosts immunity, and prevents rickets.
Impact: Especially vital in populations with limited sun exposure or poor dietary diversity. Also read | Fish is the healthiest food you can include in your diet. Here's why
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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