1 serving (100 grams) contains 206 calories, 22.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
490.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 36% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 1071.4 mcg | 5357% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 914.3 mg | 19% | |
* 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 Fin fish
Fin fish refers to fish with fins, gills, and backbones, commonly including species like salmon, cod, tuna, and trout. Found in both freshwater and saltwater regions, fin fish constitute a major part of global cuisines, such as Japanese sashimi, Mediterranean grilled fish, and British fish and chips. Known for their lean protein and omega-3 fatty acid content, fin fish are nutritionally dense, offering essential vitamins like D and B12, and minerals such as selenium, phosphorus, and iodine. Oily varieties (e.g., salmon, mackerel) contain higher levels of heart-healthy omega-3s, while white fish (e.g., cod, haddock) are lower in fat but still rich in protein. Generally low in calories, fin fish are a versatile and balanced choice in a health-conscious diet.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in vitamin D, aiding calcium absorption and supporting bone health.
- Provides selenium, an antioxidant that helps protect cells from oxidative stress.
Dietary Considerations
Selection and Storage
Keep fresh fin fish refrigerated at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze at 0°F (-18°C) in airtight packaging.
Common Questions About Fin fish Nutrition
Is fin fish high in protein?
Yes, fin fish is an excellent source of high-quality protein. Depending on the type of fish, a 3-ounce (85g) serving of fish like salmon or cod provides approximately 20-25 grams of protein while being low in fat, making it an ideal choice for muscle repair and maintenance.
Can I eat fin fish on a keto diet?
Yes, fin fish is highly compatible with a keto diet as it is low in carbohydrates and high in protein and healthy fats, especially varieties like salmon, mackerel, and trout. It’s an excellent food choice for those aiming to maintain ketosis since it provides essential omega-3 fatty acids alongside its protein content.
What are the health benefits of eating fin fish?
Eating fin fish provides numerous health benefits, including improved heart health due to its high omega-3 fatty acid content in fatty fish like salmon and mackerel. It is also rich in vitamin D, B vitamins, selenium, and iodine, which support bone health, cognitive function, and thyroid function. However, some fish may contain mercury, so it's important to consume moderate amounts and choose low-mercury options such as salmon and cod.
How much fin fish should I eat per week?
The American Heart Association recommends eating two 3.5-ounce (100g) servings of cooked fish per week, particularly fatty fish like salmon or mackerel. This provides a good balance of omega-3 fatty acids without increasing potential risks associated with contamination from mercury or other toxins.
How does fin fish compare to shellfish in terms of nutrition?
Fin fish generally contains more protein and omega-3 fatty acids compared to most shellfish, making it an excellent source for these nutrients. Shellfish like shrimp and scallops are lower in fat and calories but tend to have higher cholesterol levels. Fin fish like salmon also provides more vitamin D, while shellfish can be richer in zinc and copper.
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.
