1 serving (100 grams) contains 202 calories, 19.5 grams of protein, 13.9 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
481.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 214.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 46.4 g | 92% | |
| Vitamin D | 1904.8 mcg | 9524% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 747.6 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 Saba fish
Saba fish, also known as mackerel, is a popular saltwater fish commonly used in Japanese, Korean, and Mediterranean cuisines. Prized for its rich flavor and high oil content, it serves as a staple in grilled, pickled, and sushi dishes. Nutritionally, saba fish is an excellent source of protein and omega-3 fatty acids (EPA and DHA), which are essential for heart and brain health. It also provides a significant amount of vitamin B12, selenium, and vitamin D. A 100-gram serving of saba fish contains approximately 22 grams of protein, 12 grams of fat (mainly healthy unsaturated fats), and is relatively low in carbohydrates, making it a nutrient-dense food choice.
Health Benefits
- Supports heart health due to its high omega-3 fatty acid content, which reduces triglyceride levels and inflammation.
- Boosts brain function as it provides omega-3s (EPA and DHA), known to aid cognitive development and neurological health.
- Promotes healthy blood production with its rich vitamin B12 content, essential for red blood cell formation.
- Strengthens the immune system through selenium, an antioxidant that helps reduce oxidative stress.
- Supports bone health thanks to its vitamin D content, which assists in calcium absorption.
Dietary Considerations
Selection and Storage
Store saba fish in the refrigerator at 0°C to 4°C and consume within 1-2 days. For longer storage, freeze it at -18°C or below, and use within 2-3 months for optimal quality.
Common Questions About Saba fish Nutrition
Is Saba fish high in protein?
Yes, Saba fish (also known as mackerel) is an excellent source of protein. A 100-gram serving of Saba fish provides around 18-20 grams of protein, making it an ideal choice for those looking to increase their protein intake. It's also packed with essential amino acids, which are important for muscle repair and growth.
Can I eat Saba fish on a keto diet?
Absolutely, Saba fish is highly compatible with a keto diet. It is naturally low in carbohydrates and rich in healthy fats, particularly omega-3 fatty acids, with approximately 13 grams of fat per 100 grams. This nutrient profile aligns perfectly with the macronutrient goals of a ketogenic diet.
What are the health benefits of Saba fish?
Saba fish is rich in omega-3 fatty acids, which promote heart and brain health by reducing inflammation and supporting cognitive function. It is also an excellent source of vitamin D (providing around 360 IU per 100-gram serving) and B vitamins, which support energy metabolism. However, like many oily fish, Saba fish can contain trace amounts of mercury, so it's best to consume it in moderation, particularly for pregnant women and young children.
How much Saba fish should I eat in one serving?
A standard serving of Saba fish is typically around 3-4 ounces (85-113 grams), which provides approximately 170-200 calories. This portion size strikes a balance between delivering a healthy dose of protein, fat, and essential nutrients without overdoing calories or mercury levels.
How does Saba fish compare to salmon in terms of nutrition?
Both Saba fish and salmon are oily fish high in omega-3 fatty acids, but Saba tends to have a slightly higher fat content, offering richer flavor. Saba is lower in calories (about 190 per 100 grams) compared to salmon which has around 208 calories per 100 grams. Salmon, however, contains slightly higher levels of vitamin D and has fewer potential concerns regarding mercury levels, making it a more consistent option for frequent consumption.
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.
