One hundred grams of Bombay duck gives around 15–20 g protein fresh and close to 60 g protein when dried, depending on preparation.
Bombay duck, or bombil, looks modest on the plate but it quietly carries a lot of protein for its size. Along the west coast of India and in coastal Bangladesh it often shows up as crisp fried strips, soft curry pieces, or chewy dried slivers served with rice. The exact protein number depends on whether you eat it fresh or dried, and on how you cook it.
When people type Bombay Duck Protein Per 100G into a search box, they usually want a clear number they can use for meal planning, fat loss, muscle gain, or blood sugar control. This guide keeps the focus on those practical numbers, then connects them to real portions on your plate so the data actually helps you plan breakfast, lunch, or dinner.
Bombay Duck Protein Per 100G Basics And Nutrient Profile
Fresh Bombay duck is a small, soft-fleshed marine fish (Harpadon nehereus). Raw fillet is mostly water, which keeps the protein per 100 grams close to other lean fish. Nutrition trackers that list fresh bombil usually place it around 15–20 grams of protein per 100 grams, with low fat and almost no carbohydrate. Dried bombil is a different story: sun-drying removes water, so the same 100 grams of fish becomes far denser in protein and minerals.
Multiple lab reports and nutrition databases for dried Bombay duck cluster around 60–62 grams of protein per 100 grams, with roughly 280–300 kcal and about 4 grams of fat. That means dried pieces behave more like a concentrated protein ingredient than a light side dish. The table below brings the main forms together so you can see how much protein and energy you actually get per 100 grams on the plate.
| Form (Per 100 g Edible Portion) | Protein (g) | Calories (kcal) |
|---|---|---|
| Fresh Raw Fillet (No Marinade) | 15–17 | 70–80 |
| Steamed Fresh Pieces | 16–18 | 70–85 |
| Shallow Fried In Oil | 18–22 | 180–220 |
| Grilled Or Baked With Light Oil | 18–21 | 130–170 |
| Bombil Curry In Tomato–Onion Gravy | 14–18 | 120–160 |
| Sun-Dried Bombay Duck Pieces | 58–62 | 280–300 |
| Pan-Roasted Dried Pieces | 58–62 | 280–310 |
Numbers are rounded estimates drawn from published nutrient data on Bombay duck and similar small marine fish, adjusted for common home cooking methods. Actual values shift with fish size, drying level, and oil use.
Fresh Bombay Duck Protein In Home Cooking
Typical Serving Sizes
Protein per 100 grams is handy for labels and databases, but home cooks rarely weigh every fillet. A small plate of fresh bombil fry or curry usually gives you 80–120 grams of edible fish once you remove head and tail. For many families that looks like two to three medium fish or four to five smaller pieces shared with rice or flatbread.
If your plate holds around 100 grams of cooked fresh Bombay duck, you can count roughly 17–20 grams of protein. A lighter serving, closer to 60–70 grams of fish, will land in the 10–14 gram range. That puts fresh bombil in the same league as other lean fish, even though the flesh feels softer and less “meaty” than something like mackerel or tuna.
Effect Of Cooking Methods
Cooking does not destroy much protein in fish. The main shifts come from water leaving the flesh and from added fat. Steaming or poaching keeps calories low while keeping protein per 100 grams close to the raw value. Grilling and baking without excess oil give only a small bump in calories from brushing oil or marinade on the surface.
Deep or shallow frying tells a different story. The protein in the fish stays roughly the same, but oil seeps in, so calories per 100 grams rise quickly. That is why the earlier table lists fried Bombay duck at nearly triple the energy of steamed fish, even though the protein numbers sit only a little higher due to water loss. If you are tracking both protein and calorie intake, this gap matters.
Dried Bombay Duck Protein Concentration And Salt Awareness
Why Dried Bombay Duck Feels So Protein Heavy
Dried Bombay duck looks thin and brittle, yet the numbers show how dense it is. Several Indian seafood sellers and nutrition listings for dried bombil report around 60–62 grams of protein and close to 293 kcal per 100 grams, with about 4 grams of fat and tiny carbohydrate. Those values match findings from dried small-fish studies used in a large Foods journal study on Bangladeshi marine fish, which shows how drying raises protein and mineral levels per 100 grams of edible portion.
Because every 10 grams of dried Bombay duck already gives roughly 6 grams of protein, you do not need a huge heap to raise the protein content of a meal. A 25–30 gram serving of dried pieces, lightly roasted and eaten with rice or congee, can bring in around 15–18 grams of protein before you even count lentils or vegetables on the side.
Serving Ideas For Dried Pieces
Dried bombil works well as a topping or side rather than the only thing on the plate. You can toast the pieces in a dry pan, crush them slightly, and scatter them over rice and dal. You can also simmer them briefly in a thin curry so they soften without soaking up too much extra oil. Either way, a small handful goes a long way toward your daily protein target.
Salt levels deserve a quick mention. Most dried Bombay duck is sun-dried without heavy added salt, but sea salt in the flesh still concentrates as water leaves the fish. Anyone watching blood pressure should weigh out smaller amounts, drink enough water through the day, and talk to a health professional if they plan to use dried fish as a major protein source several times each week.
How Bombay Duck Protein Per 100 Grams Compares To Other Foods
Protein data makes more sense when you stack foods side by side. Fresh bombil sits near other lean seafood once you match portions. Dried bombil, on the other hand, behaves more like a protein concentrate. The table below compares common foods on a “per 100 grams” basis so you can see where Bombay duck fits in your diet.
| Food (Per 100 g) | Protein (g) | Notes |
|---|---|---|
| Dried Bombay Duck | 60–62 | Protein-dense dried fish, high calcium and other minerals |
| Fresh Bombay Duck (Cooked) | 15–20 | Similar to many lean fish, gentle texture and mild flavour |
| Chicken Breast, Cooked, Skinless | 31–32 | Classic lean meat used in many protein charts |
| Egg, Whole, Cooked | 12–13 | Standard sized egg gives around 6 grams, so 100 g holds about double |
| Boiled Chickpeas | 8–9 | Plant protein with fibre and carbs; pairs well with fish in mixed meals |
| Firm Tofu | 15–17 | Soy-based option with similar protein density to fresh Bombay duck |
Non-fish values draw on standard entries from tools that use USDA FoodData Central and similar nutrient datasets. Exact numbers vary with brand, cooking method, and water content.
Health Benefits And Nutrient Perks Of Bombay Duck Protein
Fish protein is known for a favourable amino acid pattern, and Bombay duck belongs in that group. Studies on Harpadon nehereus show that both fresh and dried forms supply a wide range of amino acids that the body cannot make on its own. Dried samples also show high levels of calcium, phosphorus, and trace minerals per 100 grams, since bones and connective tissue dry along with the flesh.
Dried Bombay duck in particular packs a lot of calcium into a small amount of food. One dried small-fish factsheet from India, the CIFE factsheet on Acetes and Bombay duck, notes how these tiny fish can lift both protein and mineral intake for families who might otherwise rely mainly on cereals and rice. That makes bombil handy in coastal diets where dairy intake is low or irregular.
Fresh Bombay duck stays low in fat and contains some omega-3 fatty acids per 100 grams, in line with other marine fish. It can slot into heart-friendly eating patterns when cooked with limited oil and paired with vegetables and whole grains. Dried fish has more sodium per gram and, when fried or cooked in rich sauces, can bring a higher fat load, so balance still matters.
People with gout, kidney problems, or known issues with high uric acid or high sodium intake should check with their doctor or dietitian before raising their dried fish portions. Protein helps build and maintain muscle, but medical conditions can change how much you should eat at once or across the day.
Practical Tips For Using Bombay Duck As A Protein Source
How To Weigh Or Estimate 100 Grams
Kitchen scales give the cleanest Bombay duck numbers, though many cooks rely on eye-balling. Around 100 grams of cleaned fresh bombil usually looks like three or four small fish or two larger fish once the inedible parts are removed. For dried fish, 100 grams often fits into a small bowl or a large handful of strips.
If you do not want to track every gram, you can work with rough fractions of that amount. Half a handful of dried pieces (around 40–50 grams) can bring close to 24–30 grams of protein when the dried fish runs near 60 grams of protein per 100 grams. A small plate of fresh bombil curry with mainly fish and light gravy may land near the same protein amount with a higher water content and fewer minerals.
Building Balanced Meals
Bombil seldom needs to carry the whole protein load of a meal by itself. You can pair fried or curried Bombay duck with dal, chickpeas, or tofu so the total protein climbs without pushing salt or fat through the roof. Rice or flatbread adds carbohydrates, while lightly cooked vegetables bring fibre and extra vitamins.
Someone aiming for 60–70 grams of protein in a day might take 20 grams from a breakfast of eggs and toast, 20 grams from a lunch built on dal and yoghurt, and the remaining 20–30 grams from a dinner where Bombay duck plays the main protein role. In that setting, both fresh and dried versions can work, as long as you watch the oil in the pan and the overall salt in the meal.
Final Thoughts On Bombay Duck Protein Per 100 Grams
The headline numbers are simple: fresh Bombay duck brings around 15–20 grams of protein per 100 grams of cooked fish, while dried bombil delivers close to 60 grams of protein per 100 grams. Both forms give lean, high-value protein along with useful minerals, and both can sit comfortably inside a balanced plate built with grains, pulses, and vegetables.
Once you understand Bombay Duck Protein Per 100G, you can stop guessing and start planning portions that suit your own goals, from muscle maintenance to general health. Whether you prefer a soft curry, a crisp fry, or a spoonful of dried flakes over hot rice, this small coastal fish can quietly raise the protein quality of your daily meals without blowing your budget.