1 serving (100 grams) contains 184 calories, 18.4 grams of protein, 11.7 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
438.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.9 g | 35% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 121.4 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 43.8 g | 87% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 476.2 mg | 10% | |
* 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 Eel
Eel is a type of fish commonly found in both freshwater and saltwater environments, with roots in Asian, European, and Polynesian cuisines. It is particularly popular in dishes such as Japanese unagi, smoked European eel, and jellied eel from England. Eel is known for its rich, flaky texture and savory flavor. Nutritionally, eel is a high-protein, low-carbohydrate food that provides a moderate amount of healthy fats. With 184 calories per 100 grams, it is a nutrient-dense food that also offers essential minerals like calcium and iron but is low in vitamin C and D. Its unique profile makes it a valuable part of a balanced diet when consumed in moderation.
Health Benefits
- Rich in protein (18.4 g per 100 g), eel supports muscle growth and repair.
- Contains healthy fats (11.7 g per 100 g), which are essential for energy and brain health.
- Provides calcium (20 mg per 100 g), important for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store raw eel on ice or in the coldest part of the refrigerator, ideally below 40°F, and consume within 1-2 days. Cooked eel can be refrigerated for up to 3 days or frozen for longer storage.
Common Questions About Eel Nutrition
Is eel high in protein?
Yes, eel is a great source of protein. A 100-gram serving of eel provides 18.4 grams of protein, making it an excellent option for those looking to build or maintain muscle. It also offers essential amino acids for overall health.
Can I eat eel on a keto diet?
Yes, eel is suitable for a keto diet as it contains 0 grams of carbohydrates. With 11.7 grams of fat and a good amount of protein (18.4 grams per 100 grams), it aligns well with the high-fat, low-carb requirements of keto.
What are the health benefits and concerns of eating eel?
Eel is rich in heart-healthy omega-3 fatty acids, which promote brain and cardiovascular health. It is also a good source of vitamin A and B vitamins. However, eel can sometimes contain high levels of mercury or contaminants, so it's best to eat it in moderation and ensure it's sourced responsibly.
How much eel should I eat in one serving?
A typical serving of eel is about 3 ounces (85 grams), which provides roughly 157 calories, 15.6 grams of protein, and 10 grams of fat. For most adults, this is a reasonable portion size to enjoy its nutritional benefits while staying within dietary limits.
How does eel compare to salmon nutritionally?
Eel is slightly lower in protein and omega-3 fats compared to salmon but higher in fat overall. For example, 100 grams of eel has 184 calories and 18.4 grams of protein, whereas salmon generally has around 208 calories and 20 grams of protein per 100 grams. Both are excellent, nutrient-dense options, but salmon tends to contain higher omega-3 levels.
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.
- Omega-3 Fatty Acids: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses omega-3 fatty acids found in eel and their role in cardiovascular and overall health.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesRecommends seafood, including eel, as a source of protein and omega-3 fatty acids as part of a healthy diet.
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.
