1 serving (85 grams) contains 99 calories, 20.6 grams of protein, 1.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
275 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 158.3 mg | 52% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 57.2 g | 114% | |
| Vitamin D | 322.2 mcg | 1611% | |
| Calcium | 94.4 mg | 7% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 833.3 mg | 17% | |
* 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 Cooked white fish
Cooked white fish refers to various species of lean, white-fleshed fish such as cod, haddock, or pollock, commonly used in cuisines worldwide, including Mediterranean, Asian, and American dishes. Known for its mild flavor and tender texture, white fish is a protein-rich food with low fat content, making it a popular choice for healthy eating. It contains essential nutrients like vitamin B12, iodine, phosphorus, selenium, and omega-3 fatty acids (in small amounts compared to fatty fish). Being relatively low in calories, it serves as an excellent option for weight management and balanced diets, while providing vital micronutrients for cellular function and bone health. Cooked white fish can be prepared through grilling, baking, steaming, or poaching, depending on dietary preferences and culinary traditions.
Health Benefits
- Supports brain health due to its high vitamin B12 content, essential for nerve function and cognitive processes.
- Promotes thyroid function and metabolism with its iodine content, a mineral crucial for hormonal regulation.
- Strengthens bones and teeth thanks to its phosphorus contributions, vital for structural health.
- Boosts immune function with selenium, an antioxidant that protects against cell damage.
- Provides lean protein necessary for muscle repair and maintenance, while being low in saturated fat.
Dietary Considerations
Selection and Storage
Store cooked white fish in an airtight container in the refrigerator and consume within 2-3 days. Reheat gently to preserve texture and flavor.
Common Questions About Cooked white fish Nutrition
Is cooked white fish high in protein?
Cooked white fish is an excellent source of protein, providing approximately 20-25 grams of protein per 100 grams, depending on the type of fish. It is low in calories and fat, making it a lean, protein-rich option for those looking to build or maintain muscle.
Can I eat cooked white fish on a keto diet?
Yes, cooked white fish is a great choice for a keto diet because it is naturally low in carbohydrates and high in protein. With negligible carbs and healthy fats (especially in fattier varieties like cod or haddock), it fits perfectly into a ketogenic meal plan.
What are the health benefits of cooked white fish?
Cooked white fish is rich in essential nutrients, including selenium, vitamin B12, and iodine, which support thyroid function, immune health, and energy. Additionally, it is low in saturated fat and can promote heart health when part of a balanced diet.
How much cooked white fish should I eat per serving?
A standard serving size of cooked white fish is typically around 3-4 ounces, or 85-113 grams. This portion provides a good balance of protein and essential nutrients without exceeding calorie recommendations for most individuals.
How does cooked white fish compare to cooked salmon?
Cooked white fish is leaner and lower in calories and fat compared to cooked salmon. While salmon is higher in omega-3 fatty acids, white fish is a lighter option and still rich in essential nutrients like selenium and B vitamins, making it ideal for those seeking a lower-fat protein source.
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.
