Shorshe Ilish Calories Calculator
Shorshe ilish — hilsa fish cooked in a pungent mustard sauce — is widely regarded as Bangladesh's national dish and the pinnacle of Bengali fish cookery. A standard 200g serving of shorshe ilish provides approximately 370 kcal with 34g of protein and 22g of healthy omega-3-rich fat. The dish celebrates the ilish (hilsa) fish, which is prized for its distinctive bony structure, oily flesh, and unparalleled flavour when cooked in a raw mustard paste with green chilli, mustard oil, and minimal spicing. Shorshe ilish is the definitive expression of Bengali food philosophy: simplicity, seasonal ingredients, and unadulterated flavour.
Shorshe Ilish Calculator
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Shorshe Ilish — Complete Bangladesh Calorie Guide
Shorshe ilish is more than a dish — it is a cultural institution, a source of national pride, and the defining expression of Bangladesh's love affair with the hilsa fish. The dish is deceptively simple: hilsa pieces marinated and cooked in a pungent raw mustard paste with green chilli, mustard oil, and minimal additional spicing. Yet this simplicity demands perfect ingredients — a fresh, fat hilsa from the Padma or Meghna river, pungent yellow mustard freshly ground, and the particular sharp bite of Bangladeshi mustard oil. No other combination can replicate what happens when fresh ilish meets raw shorshe in a pan.
Portion Size Guide
| Portion | Estimated Calories | Typical Use |
|---|---|---|
| 1 serving (~200g) | ~370 kcal | Standard serving |
| 50g | ~92 kcal | Small portion |
| 100g | ~185 kcal | Per 100g |
| 200g | ~370 kcal | Large portion |
Macronutrient Breakdown per 100g
| Nutrient | Per 100g | Per 1 serving (~200g) |
|---|---|---|
| Calories | 185 kcal | 370 kcal |
| Protein | 17g | 34.0g |
| Carbohydrates | 4g | 8.0g |
| Fat | 11g | 22.0g |
| Fibre | 0g | 0.0g |
Omega-3 Fatty Acids in Hilsa
The fat in hilsa fish is primarily unsaturated, with a particularly high concentration of omega-3 fatty acids (EPA and DHA). Research on Padma ilish has documented omega-3 content of 1.5–2.5g per 100g of fish — among the highest of any freshwater or estuarine fish species. Regular consumption of omega-3-rich fish is associated with reduced risk of cardiovascular disease, improved cognitive function, reduced inflammation, and better joint health. Unlike farmed Atlantic salmon (another omega-3-rich fish), hilsa's omega-3 profile comes from its natural diet in Bangladesh's river systems.
Shorshe Ilish and Bengali Identity
The attachment of Bangladeshi and Bengali people to ilish transcends cuisine and enters the realm of identity. Poets have written about ilish, painters have depicted it, and economists have tracked its price as an indicator of national prosperity. When hilsa prices rise, it is reported in Bangladesh's national newspapers as a matter of public concern. The Bangladeshi government has recognised ilish's cultural importance by granting it Geographical Indication (GI) status, protecting the name "Bangladeshi hilsa" as a unique product tied to the country's rivers. Shorshe ilish, as the most traditional preparation of this fish, carries all this cultural weight in every serving.
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FAQs
How many calories in shorshe ilish?
A 200g serving of shorshe ilish contains approximately 370 kcal. Per 100g, shorshe ilish provides about 185 kcal. The calorie count is relatively high for a fish dish because hilsa is an oily fish containing around 11–14g fat per 100g. The mustard paste and oil add additional calories but most of the fat in shorshe ilish comes from the fish itself.
Is shorshe ilish healthy?
Shorshe ilish is nutritionally excellent. Hilsa fish is one of the richest sources of omega-3 fatty acids in South Asian cuisine, with approximately 1.5–2g of EPA and DHA per 100g. These essential fats support heart health, brain function, and reduce inflammation. The dish is high in protein (17g per 100g) and low in carbohydrates, making it an ideal choice for heart-healthy, low-carb eating.
When is shorshe ilish available?
Hilsa has two main seasons in Bangladesh. The monsoon season (July–September) is considered the peak time for hilsa when the fish are fat, plump, and full of roe. A second, smaller season occurs in winter (November–January). During monsoon season, prices drop and hilsa becomes accessible to more households. Outside these seasons, hilsa is expensive and often unavailable fresh.
What makes Bangladesh hilsa different from other countries?
Bangladesh's Padma river hilsa (Padma ilish) is considered the finest quality hilsa in the world — softer, oilier, and more aromatic than hilsa from other rivers or countries. The specific mineral content and flow characteristics of the Padma river are said to contribute to the distinctive flavour. Bangladesh has protected ilish with conservation measures and the fish holds a GI (Geographical Indication) status recognising Bangladeshi hilsa as a unique product.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.