1 serving (150 grams) contains 232 calories, 33.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
368.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 127.0 mg | 42% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 793.7 mcg | 3968% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.9 mg | 10% | |
| 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 Grilled fish steak
Grilled fish steak is a popular dish originating from various coastal cuisines, often associated with Mediterranean, Asian, and South American diets. The dish typically features fatty or lean fish like salmon, swordfish, or tuna seasoned with herbs and spices, then grilled to enhance its natural flavors. Fish is an excellent source of high-quality protein and rich in omega-3 fatty acids, which are essential for heart health and brain function. It also provides vital micronutrients such as Vitamin D, selenium, and iodine, supporting bone health and thyroid function. Low in saturated fat, grilled fish steaks are a nutritious and flavorful option suitable for many dietary preferences.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which lower triglycerides and may reduce inflammation.
- Promotes strong bones and immune function with Vitamin D, aiding calcium absorption.
- Provides selenium, an antioxidant that helps protect cells from oxidative damage.
Dietary Considerations
Selection and Storage
Store raw fish at 32°F in the refrigerator and consume within 1-2 days. For cooked grilled fish, refrigerate in an airtight container for up to 3 days.
Common Questions About Grilled fish steak Nutrition
Is grilled fish steak high in protein?
Yes, grilled fish steak is an excellent source of high-quality protein. A typical 3-ounce serving of grilled fish such as salmon or tuna provides around 20-25 grams of protein, depending on the fish variety, making it a great option for muscle repair and maintaining satiety.
Can I eat grilled fish steak on a keto diet?
Absolutely. Grilled fish steak is low in carbohydrates and high in protein and healthy fats, which makes it an ideal food for a keto diet. For example, a 3-ounce serving of salmon contains zero carbs and about 11 grams of healthy fats, perfect for staying within keto macronutrient requirements.
What are the health benefits of eating grilled fish steak?
Grilled fish steak is rich in omega-3 fatty acids, which support heart health and brain function. It's also a great source of vitamin D, B12, and selenium, all contributing to improved immunity, bone health, and energy production. However, mercury content can be a concern with certain fish like swordfish or tuna, so it’s best to consume these in moderation.
What is the recommended portion size for a grilled fish steak?
A standard serving size of grilled fish steak is around 3-4 ounces (about the size of a deck of cards), which provides adequate protein and essential nutrients for most adults. For those with higher protein needs, such as athletes, larger servings up to 6-8 ounces can be considered.
How does grilled fish steak compare to grilled chicken breast?
Grilled fish steak, such as salmon, provides more omega-3 fatty acids and vitamin D compared to grilled chicken breast, which is lower in fat but higher in protein. For example, 3 ounces of grilled salmon has around 180 calories, 25 grams of protein, and 11 grams of fat, while the same amount of grilled chicken breast contains about 140 calories, 26 grams of protein, and 3 grams of fat. Both are excellent lean protein options, but fish offers extra heart-health benefits due to its healthy fats.
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.
