Salted fish

Meat

Item Rating: 57/100

1 serving (50 grams) contains 100 calories, 17.5 grams of protein, 2.5 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		500
% Daily Value*
Total Fat		12.5 g	16%
	Saturated Fat	3.8 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		175 mg	58%
Sodium		12500 mg	543%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		87.5 g	175%
Vitamin D		500 mcg	2500%
Calcium		125 mg	9%
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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 112 cal (24.3%)

Protein: 350 cal (75.7%)

Carbs: 0 cal (0.0%)

About Salted fish

Salted fish is a method of preserving fish that dates back thousands of years, commonly used in Asia, the Mediterranean, and the Caribbean. It involves curing the fish with large amounts of salt, which inhibits bacterial growth and prolongs shelf life. This preservation method was important historically in regions without refrigeration. Nutritionally, salted fish is high in protein and contains omega-3 fatty acids, essential for heart and brain health. However, it is also high in sodium, which should be consumed in moderation to maintain a balanced diet. Depending on the type of fish used, it can also provide minerals like selenium and iodine, which are beneficial for thyroid health.

Health Benefits

• Rich in high-quality protein, providing essential amino acids necessary for muscle repair and immune function.
• Contains omega-3 fatty acids, which support cardiovascular health and reduce inflammation in the body.
• Provides iodine, essential for maintaining proper thyroid function and preventing iodine deficiency disorders.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-carb diets, ketogenic diets, high-protein diets

Not suitable for: Low-sodium diets, vegan diets, vegetarian diets

Selection and Storage

Store salted fish in a cool, dry place or refrigerate in an airtight container. Before consumption, soak or rinse to reduce excess salt.

Common Questions About Salted fish Nutrition

Is salted fish high in protein?

Yes, salted fish is high in protein, typically containing around 20-25 grams of protein per 100 grams, depending on the type of fish used. It is an excellent source of lean protein, making it ideal for those looking to increase their protein intake.

Can I eat salted fish on a keto diet?

Yes, salted fish is compatible with a keto diet due to its low carbohydrate content, as it contains almost zero carbs. Its high protein content and moderate fat levels make it a suitable choice for maintaining ketosis.

What are the health benefits or concerns of eating salted fish?

Salted fish provides essential nutrients like omega-3 fatty acids, B vitamins, and selenium, which promote heart and brain health. However, it is high in sodium, with some varieties containing over 3,000 mg per 100 grams, which can contribute to high blood pressure or water retention if consumed excessively.

How much salted fish should I eat per serving?

A serving size of salted fish is typically around 50-80 grams, which provides a good source of protein while moderating sodium intake. It is recommended to pair salted fish with low-sodium sides like steamed vegetables or plain rice to balance your meal.

How does salted fish compare to fresh fish in nutritional value?

Salted fish usually has a higher sodium content due to the curing process but retains most of the protein and omega-3 fatty acids found in fresh fish. Unlike fresh fish, salted fish may not provide as much water-soluble vitamins, such as vitamin C or B6, due to processing methods.

Data Sources & Scientific References