1 serving (100 grams) contains 150 calories, 30.0 grams of protein, 3.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
357.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 71.4 g | 142% | |
| 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 Grilled white fish
Grilled white fish is a versatile dish prominently featured in global cuisines such as Mediterranean, Asian, and Latin American. The term 'white fish' encompasses lean species like cod, haddock, tilapia, and sole, which are prized for their mild flavor and flaky texture. Nutritionally, white fish is low in fat and calories, making it an excellent source of lean protein. A 3.5-ounce (100-gram) portion typically contains around 20-25g of protein, less than 1g of fat, and is rich in essential nutrients like vitamin B12, selenium, and phosphorus, while being naturally low in carbohydrates. This makes grilled white fish a health-conscious choice for a variety of diets.
Health Benefits
- Supports muscle growth and repair due to its high-quality protein content (20-25g per 100g).
- Promotes brain and nerve health, as it is an excellent source of vitamin B12 (40% of the daily value per serving).
- Strengthens the immune system with its selenium content (35-40% of the daily value per serving), an important antioxidant.
- Supports bone health through phosphorus, which provides over 20% of the daily value per serving.
- Facilitates weight management due to its low calorie and fat content.
Dietary Considerations
Selection and Storage
Store white fish in the coldest part of your fridge at below 40°F (4°C) and cook within 1-2 days of purchase for optimal freshness. If freezing, store in an airtight container to prevent freezer burn.
Common Questions About Grilled white fish Nutrition
Is grilled white fish high in protein?
Yes, grilled white fish is an excellent source of lean protein. A 3-ounce serving typically contains around 20-25 grams of protein, making it a great choice for muscle maintenance and repair.
Can I eat grilled white fish on a keto diet?
Absolutely, grilled white fish is an excellent option for a keto diet. It contains virtually no carbohydrates while being a rich source of protein and healthy fats, depending on the type of white fish and preparation method.
What are the health benefits of eating grilled white fish?
Grilled white fish is low in calories and rich in high-quality protein, making it ideal for weight management. It also provides essential nutrients like B vitamins, selenium, and phosphorus. Additionally, white fish is lower in mercury compared to larger fish options, making it a safer option for regular consumption.
What is the recommended portion size for grilled white fish?
For an average adult, a portion size of 3-4 ounces (about the size of a deck of cards) is recommended. This ensures you meet your protein needs while keeping calorie intake balanced.
How does grilled white fish compare to grilled chicken breast?
Grilled white fish is slightly lower in calories and fat compared to grilled chicken breast, with 3 ounces of white fish containing around 90-120 calories versus 120-150 calories in chicken. Both are comparable in protein content, but fish offers more omega-3 fatty acids, making it a healthier option for heart 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.
