1 serving (100 grams) contains 154 calories, 20.9 grams of protein, 7.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
366.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 21% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 49.8 g | 99% | |
| Vitamin D | 1357.1 mcg | 6785% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 952.4 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Artic char
Arctic char is a cold-water fish closely related to salmon and trout, originating from Arctic regions including Canada, Alaska, and northern Europe. Known for its mild flavor and tender texture, it is a versatile ingredient in a variety of cuisines, such as Nordic and Asian. Arctic char is nutritionally rich, offering high-quality protein, omega-3 fatty acids, vitamins like B12 and D3, and essential minerals such as selenium and potassium. It is a low-calorie but nutrient-dense option, with an average 3-ounce serving providing approximately 120 calories, 20 grams of protein, and over 1 gram of heart-healthy omega-3 fats.
Health Benefits
- Supports heart health due to its rich omega-3 fatty acids content, which helps reduce triglycerides and inflammation.
- Boosts energy and red blood cell production because of its high levels of vitamin B12, providing over 100% of the daily recommended intake per serving.
- Contributes to bone and immune health with its content of vitamin D, supplying around 20% of the daily requirement per serving.
Dietary Considerations
Selection and Storage
Store Arctic char in the coldest part of the refrigerator and consume within 1-2 days of purchase. For longer storage, freeze in an airtight container for up to 3 months.
Common Questions About Artic char Nutrition
Is Arctic char high in protein?
Yes, Arctic char is an excellent source of protein, providing about 20-25 grams of protein per 3-ounce (85 g) cooked serving. It is a lean, nutrient-dense fish, making it ideal for maintaining and repairing body tissues while being relatively low in calories.
Can I eat Arctic char on a keto diet?
Absolutely! Arctic char is a keto-friendly food as it contains zero carbohydrates and is rich in healthy fats like omega-3 fatty acids. Its nutrient profile aligns perfectly with the keto diet's focus on high-fat, moderate-protein, and low-carb foods.
What are the health benefits of Arctic char?
Arctic char is rich in omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels. It also provides essential vitamins like B12 and vitamin D, which are crucial for brain health and bone development. Additionally, it's lower in mercury compared to some other fish, making it a safer choice for regular consumption.
What is a recommended serving size of Arctic char?
A serving size of Arctic char is typically 3-4 ounces (85-113 g), cooked. This portion provides around 150-200 calories and a healthy balance of protein and fats, fitting well into balanced meal plans. Adjust portion sizes based on dietary needs and activity levels.
How does Arctic char compare to salmon nutritionally?
Arctic char is similar to salmon in taste and nutritional content but is slightly leaner and less oily. It provides roughly the same amount of protein and omega-3 fatty acids but typically contains fewer calories per serving. Arctic char is also an excellent substitute if you're looking for a milder flavor profile compared to stronger-tasting salmon.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
