1 serving (100 grams) contains 100 calories, 20.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
238.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 952.4 mcg | 4762% | |
| Calcium | 47.6 mg | 3% | |
| 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 Fresh white fish
Fresh white fish refers to a variety of mild-flavored, soft-textured fish such as cod, haddock, pollock, or tilapia. It is a staple in many cuisines worldwide, including Mediterranean, Asian, and Scandinavian diets, due to its versatility and mild taste. White fish is an excellent source of lean protein, making it a favorite for those seeking nutritious and low-fat meal options. It is also low in calories and free from carbohydrates, while being rich in essential nutrients such as selenium, vitamin B12, and omega-3 fatty acids, though at lower levels than fatty fish like salmon. Its low-fat content and neutral flavor make it suitable for grilling, baking, steaming, or frying, and it pairs well with a variety of spices and sides.
Health Benefits
- High in lean protein that supports muscle repair and growth, providing around 20-24 grams of protein per 3-ounce serving.
- Rich in selenium, an antioxidant that supports thyroid health and immune function, with approximately 20-30 mcg per serving or about 36-50% of the daily recommended intake.
- Provides vitamin B12, vital for red blood cell formation and nervous system function, delivering roughly 40% of the daily recommended intake per serving.
Dietary Considerations
Selection and Storage
Store fresh white fish in the coldest part of the refrigerator at 32°F (0°C) and consume within 1-2 days. For extended storage, freeze immediately in an airtight container and use within 3 months for optimal quality.
Common Questions About Fresh white fish Nutrition
Is fresh white fish high in protein?
Yes, fresh white fish is rich in protein. Depending on the specific type, a 3-ounce serving of white fish like cod or haddock typically contains around 20-25 grams of protein. It is also low in fat, making it an excellent choice for muscle building and recovery.
Can I eat fresh white fish on a keto diet?
Absolutely, fresh white fish is ideal for a keto diet because it is naturally low in carbohydrates and high in protein. It contains virtually zero carbs and is a great source of healthy nutrients, fitting perfectly within keto macronutrient guidelines.
What are the health benefits of eating fresh white fish?
Fresh white fish is a good source of lean protein and is rich in essential nutrients like B vitamins, selenium, and phosphorus. It is low in calories and fat, making it heart-healthy. However, some types may contain trace amounts of mercury, so moderation and variety are recommended.
How much fresh white fish should I eat per serving?
A typical serving size for fresh white fish is about 3-4 ounces (85-113 grams). This portion provides ample protein, vitamins, and minerals while keeping calorie intake reasonable. For optimal health benefits, aim to include fish in your diet 2-3 times per week.
How does fresh white fish compare to fatty fish like salmon?
Fresh white fish, such as cod, tilapia, or haddock, is lean and lower in calories and fat compared to fatty fish like salmon. While white fish is excellent for those seeking a low-fat protein option, fatty fish contains higher levels of omega-3 fatty acids, which are beneficial for heart and brain health.
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.
