Palometa: benefits and properties

The palometa It is a fish that is traditionally known with four other names: pomfret, black palometa, Shoemaker or castañeta. It belongs to the Brámidos family, and its main advantage is that we can find it in the market and in the fishmongers during practically the whole year.

There are different species of palometa, although the best known is called pomfret or black palometa, thus becoming the most consumed by many families.

It is a semi-fatty fish with a fatty amount really similar to blue fish, but with the difference that it does not provide omega-3 fatty acids.

Nutritional properties of the palometa

As indicated briefly in the previous lines, the pomfret is a semi-porous fish. This means that for every 100 grams of edible portion of palometa contributes around 5 grams of fat and 125 calories.

Like most fish, it is a food especially rich in proteins of high biological value, good quality proteins similar to those found in meat or eggs. In the case of the palometa to be precise, it contributes a greater amount of proteins than other fish.

Regarding its vitamin content, it provides interesting amounts of B vitamins (especially vitamin B3 and B12), and also vitamin A and D. It also provides minerals, specifically magnesium, phosphorus and potassium.


125 kcal


20 g


0.1 g

Total fat

5 g



Vitamin A

35 mcg


250 mg

Vitamin B3

10 mg


30 mg

B12 vitamin

10 mcg


430 mg

Vitamin D

15 mcg

Benefits of the palometa

Although the palometa is a semi-fatty fish, its fat content is clearly not excessive, so its consumption is recommended in balanced diets and also low calorie.

It provides an interesting quantity of quality proteins (much higher, compared to other fish), which means that they provide all the essential amino acids.

It is a fish especially rich in vitamins, providing:

  • Vitamin A: essential for the health of the vision, contributes to the growth, maintenance and repair of the skin, tissues and mucous membranes; It also favors resistance to infections.
  • Vitamin B3: participates in the use of the energy contained in the so-called macronutrients (ie fats, proteins and carbohydrates). In addition, it is essential in the synthesis of glycogen and in the production of sex hormones.
  • Vitamin B12: essential for the proper functioning of neurons, as well as for the maturation of red blood cells.
  • Vitamin D: favors the absorption of calcium.

Regarding its mineral content, we can highlight above all potassium, magnesium, and phosphorus.

Images | brian.gratwicke / edans This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish Food