1 serving (100 grams) contains 180 calories, 18.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
450 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25 g | 32% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 175 mg | 58% | |
| Sodium | 150 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 45 g | 90% | |
| Vitamin D | 250 mcg | 1250% | |
| Calcium | 50 mg | 3% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 750 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 Ikan lele
Ikan Lele, or catfish, is a freshwater fish commonly consumed across Southeast Asia, particularly in Indonesia as part of traditional dishes like 'pecel lele'. Known for its mild flavor and tender, flaky texture, ikan lele is a versatile protein source enjoyed baked, grilled, or fried. It is rich in high-quality protein, omega-3 fatty acids, and essential minerals like potassium and phosphorus, making it a nutritious choice for maintaining overall health. Low in saturated fats, catfish is also relatively low in calories compared to other protein sources, making it ideal for weight management diets.
Health Benefits
- High-quality protein content aids in muscle repair and growth (approximately 18 grams of protein per 100 grams of catfish).
- Rich in omega-3 fatty acids, catfish supports heart health and helps reduce inflammation.
- Contains significant amounts of phosphorus, contributing to strong bones and teeth.
Dietary Considerations
Selection and Storage
Store fresh ikan lele in the refrigerator at temperatures below 4°C and consume within 2 days, or freeze to extend shelf life up to 6 months. Clean thoroughly and remove gills before cooking.
Common Questions About Ikan lele Nutrition
Is Ikan Lele high in protein?
Yes, Ikan Lele (catfish) is high in protein. A 100-gram serving of cooked Ikan Lele provides approximately 18-20 grams of protein, making it an excellent protein source for muscle repair and growth.
Can I eat Ikan Lele on a keto diet?
Yes, Ikan Lele is keto-friendly. It is low in carbohydrates, containing virtually zero carbs per serving, while being high in protein and healthy fats, which align well with the macronutrient needs of a keto diet.
What are the health benefits or concerns of eating Ikan Lele?
Ikan Lele is rich in essential nutrients like omega-3 and omega-6 fatty acids, vitamin B12, and selenium, which support brain health and boost the immune system. However, concerns can arise from its farming conditions, as some farmed catfish may contain contaminants if not raised in clean environments.
How much Ikan Lele should I eat per serving?
A typical serving size of Ikan Lele is about 120-150 grams for adults, providing a balanced amount of protein (22-25 grams) and calories (around 150-180 calories). This fits well into most diet plans but should be complemented with vegetables and healthy fats.
How does Ikan Lele compare to other fish like salmon or tilapia?
Ikan Lele is lower in calories and fat compared to salmon but has a milder flavor and less omega-3 fatty acids. Compared to tilapia, Ikan Lele has a slightly higher fat content and protein, making it a more energy-dense choice while still being budget-friendly.
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.
