1 serving (150 grams) contains 200 calories, 35.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 127.0 mg | 42% | |
| Sodium | 111.1 mg | 4% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 634.9 mcg | 3174% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 555.6 mg | 11% | |
* 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 Grilled fish fillet
Grilled fish fillet is a popular dish enjoyed in various cuisines worldwide, including Mediterranean, Asian, and coastal American cooking. This preparation involves grilling a skinless or skin-on portion of fish, such as salmon, cod, tilapia, or mackerel, which helps retain the fish's natural flavor and nutrients. As a protein-rich food, grilled fish is a valuable source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals like vitamin D, vitamin B12, iodine, and selenium. Low in carbohydrates and saturated fats, this dish is a health-conscious choice that supports balanced meals when paired with vegetables or grains. The exact nutritional profile varies depending on the species of fish used but generally includes 15-25 grams of protein and 100-200 calories per fillet serving (around 3-4 ounces).
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels.
- Boosts cognitive function with vitamin B12, crucial for healthy brain and nerve development.
- Strengthens bones and immune function with vitamin D, which aids in calcium absorption and immune responses.
Dietary Considerations
Selection and Storage
Store fresh fish in the refrigerator at 32°F (0°C) and use within 1-2 days. For longer storage, freeze the fillets and consume within 2-3 months for optimal freshness. Ensure thorough cooking to an internal temperature of 145°F (62.8°C).
Common Questions About Grilled fish fillet Nutrition
Is grilled fish fillet high in protein?
Yes, grilled fish fillet is a great source of protein. Depending on the type of fish, a 3-ounce serving typically provides 20-25 grams of high-quality protein, which is essential for muscle repair, immune function, and overall health.
Can I eat grilled fish fillet on a keto diet?
Yes, grilled fish fillet is an excellent choice for a keto diet. It is naturally low in carbs (often 0 grams) and rich in healthy fats, especially in fatty fish like salmon or mackerel, making it perfectly compatible with keto requirements.
What are the health benefits of eating grilled fish fillet?
Grilled fish fillet is packed with nutrients, including lean protein, omega-3 fatty acids (in fatty fish), and essential vitamins like B12 and D. Regular consumption supports heart health, brain function, and reduced inflammation, but be mindful of potential mercury content in certain fish types.
What is the recommended portion size for grilled fish fillet?
A standard portion size for grilled fish fillet is 3-4 ounces, roughly the size of a deck of cards. This portion provides a balance of nutrients without overloading on calories, ideal for most dietary plans.
How does grilled fish fillet compare to other protein sources?
Compared to red meats and poultry, grilled fish fillet is lower in saturated fat and calories while providing higher amounts of omega-3 fatty acids (in fatty fish) and certain micronutrients like vitamin D. It is a heart-healthy protein choice with fewer health risks than processed meats.
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 ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsExplains the health benefits of omega-3s, a key nutrient found in fish, especially relevant to grilled fish fillets.
- Dietary Guidelines for Americans 2020-2025: Seafood RecommendationsUnited States Department of Health and Human Services (HHS)Provides official dietary guidelines for seafood consumption, relevant to grilled fish, emphasizing weekly intake recommendations.
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.
