1 serving (100 grams) contains 97 calories, 20.0 grams of protein, 2.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
231.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 161.9 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* 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 Fillet lubina
Fillet lubina, also known as European sea bass, is a popular fish in Mediterranean cuisine with origins around the coastal waters of Europe. It is a lean, white-fleshed fish celebrated for its tender texture and mild, slightly sweet flavor. Nutritionally, lubina is a rich source of protein, containing approximately 20g per 100g serving, and is low in fat, with about 1.5g per serving. It is also an excellent source of omega-3 fatty acids, selenium, and vitamin B12, making it a healthful addition to many diets. It is commonly grilled, baked, or steamed, complementing a variety of vegetables, herbs, and spices in recipes that emphasize clean and nutritious ingredients.
Health Benefits
- Supports heart health due to its omega-3 fatty acids, which are known to reduce inflammation and assist in maintaining cardiovascular health.
- Promotes energy and red blood cell formation with its high vitamin B12 content, providing 50% or more of the daily recommended intake per serving.
- Boosts immune function and antioxidant defense, as it contains selenium, an essential mineral that supports the body in combating oxidative stress.
Dietary Considerations
Selection and Storage
Store in the refrigerator at 0-4°C and consume within 1-2 days for optimal freshness, or freeze immediately if not used within this time frame. Thaw frozen fillet lubina in the refrigerator before cooking, and avoid refreezing.
Common Questions About Fillet lubina Nutrition
Is fillet Lubina high in protein?
Yes, fillet Lubina (European sea bass) is high in protein. A 3.5-ounce (100-gram) serving contains approximately 18-20 grams of protein, making it an excellent option for supporting muscle growth and repair.
Can I eat fillet Lubina on a keto diet?
Yes, fillet Lubina is suitable for a keto diet as it is naturally low in carbohydrates, containing 0 grams of carbs per serving. Its high protein and healthy fats content also align well with the macronutrient requirements of a ketogenic diet.
What are the health benefits of eating fillet Lubina?
Fillet Lubina is rich in omega-3 fatty acids, known for supporting heart and brain health. It is also a good source of essential nutrients such as vitamin D, selenium, and iodine, which contribute to bone health and proper thyroid function. Additionally, its low mercury content makes it a safer seafood choice.
How much fillet Lubina should I eat per serving?
A standard serving size of fillet Lubina is around 3.5 to 5 ounces (100-150 grams) of cooked fish, which provides sufficient protein and nutrients for a balanced meal. Adjust the portion size based on your dietary needs, especially if paired with other protein-rich foods.
How does fillet Lubina compare to similar fish like salmon or cod?
Fillet Lubina has a milder, sweeter flavor compared to salmon, making it appealing to those who prefer less intense fish. While both salmon and Lubina are high in omega-3s, salmon typically has higher fat content. Cod is leaner than Lubina but has less omega-3 and vitamin D by comparison. Lubina strikes a balance with moderate fat and nutrient content.
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.
