Why Dry Fish Deserves a Place on Your Plate: 5 Power-Packed Nutrients That Boost Health

For many, dry fish stirs up strong opinions—some are put off by its pungent aroma, while others see it as a flavorful staple that’s deeply woven into their culinary traditions. But beyond the smell and taste lies a nutritional goldmine that deserves far more attention than it gets. Whether served as a crispy side or mixed into curries, dry fish offers a host of health benefits that could help fight malnutrition and improve diets, especially in coastal communities.

Recently, Dr. Soumya Swaminathan, former Chief Scientist at WHO, took to social media to highlight the underrated value of dry fish. She pointed out its potential as a protein-rich supplement in community nutrition programs like mid-day meals and Anganwadi schemes—especially in areas where fish is already a dietary norm. That simple post sparked conversations about the true health potential of this traditional food.

Dry fish is a great source of protein. Can be a good supplement for Anganwadi and mid day meals especially in coastal fish eating communities https://t.co/uLvJ4usBbB

— Soumya Swaminathan (@doctorsoumya) July 23, 2025

In an interview with Hindustan Times, Shikha Singh, Clinical Dietitian at Fortis Memorial Research Institute, Gurugram, explained that dry fish is more than just a preserved protein source—it’s a compact bundle of essential nutrients that can dramatically improve dietary outcomes, particularly for undernourished children and women.

Here are five key nutrients that make dry fish a nutritional powerhouse:

1. High-Quality Protein

Nutrient Content: 60–80 grams per 100 grams (depending on fish variety)

Why It Matters: Protein is the building block of life. It’s crucial for muscle repair, immune defense, and healthy growth—especially for children.

Health Impact: Regular consumption can combat protein-energy malnutrition, a common issue in developing regions and among vulnerable populations.

2. Calcium

Nutrient Content: Up to 2000 mg per 100 grams—especially high in small fish like anchovies and sardines, which are eaten whole with bones.

Why It Matters: Calcium strengthens bones and teeth, helping prevent rickets in children and osteoporosis in adults.

Health Impact: This is a game-changer for people who are lactose intolerant or lack access to dairy products.

3. Omega-3 Fatty Acids (EPA & DHA)

Nutrient Content: Retained in marine dry fish varieties even after drying.

Why It Matters: Omega-3s are vital for brain and eye development, heart health, and reducing inflammation.

Health Impact: Especially beneficial for pregnant women and young children, supporting critical neurodevelopment during the first 1000 days of life.

4. Iron

Nutrient Content: 4–6 mg per 100 grams

Why It Matters: Iron supports healthy red blood cells and oxygen circulation, preventing fatigue and iron-deficiency anemia.

Health Impact: Particularly important for adolescent girls, pregnant women, and growing children—groups often at higher risk of anemia in resource-limited areas.

5. Vitamin D

Nutrient Content: Naturally present in oily dry fish like sardines and mackerel.

Why It Matters: Vitamin D helps the body absorb calcium, supports immunity, and plays a vital role in bone health.

Health Impact: Essential for individuals with low sun exposure or poor diets lacking diversity.

Dry fish may not enjoy the glamour of trendy superfoods, but its value is undeniable—especially when it comes to affordable nutrition in regions where fresh fish or diverse diets are not always accessible. Its long shelf life, dense nutrient profile, and cultural acceptance in coastal areas make it a practical and potent food for large-scale nutrition programs.

So, whether you enjoy it fried to a crisp or tucked into a spicy curry, consider embracing dry fish not just for its taste but for the wealth of health benefits it carries. In the right context, this humble food can be a lifesaver—offering nourishment, strength, and even hope for a healthier future.

Disclaimer: This article is meant for educational purposes only and does not replace professional medical advice. Always consult with your healthcare provider for guidance tailored to your personal health needs.