1 serving (212 grams) contains 310 calories, 25.4 grams of protein, 14.9 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
309.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 65.7 mg | 21% | |
| Sodium | 949.8 mg | 41% | |
| Total Carbohydrates | 18.0 g | 6% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 2.7 g | ||
| protein | 25.4 g | 50% | |
| Vitamin D | 644.5 mcg | 3222% | |
| Calcium | 277.7 mg | 21% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 850.1 mg | 18% | |
* 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 Stewed fish
Stewed fish is a seafood dish prepared by simmering fish fillets or whole fish in a rich broth often flavored with vegetables, herbs, and spices. Common in cuisines such as Caribbean, Mediterranean, and Southeast Asian, it is a versatile dish that varies greatly in ingredients and preparation methods. Nutritionally, stewed fish is high in protein, omega-3 fatty acids, and various vitamins and minerals such as vitamin B12, iodine, and selenium. The inclusion of vegetables in the stew adds fiber, vitamins A and C, and other phytonutrients. Depending on preparation, it is generally low in calories and saturated fat, making it a nutrient-dense meal choice.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in protein, aiding muscle repair and growth, with an average of 20-25 grams per 100 grams of cooked fish.
- Contains vitamin B12, essential for red blood cell production and maintaining healthy nerve function.
- Selenium content supports thyroid function and acts as a powerful antioxidant.
- Natural source of iodine, important for metabolic and thyroid health.
Dietary Considerations
Selection and Storage
Store stewed fish in an airtight container in the refrigerator for up to 2-3 days. Reheat gently to maintain texture and flavor, avoiding overcooking the fish.
Common Questions About Stewed fish Nutrition
Is stewed fish high in protein?
Yes, stewed fish is an excellent source of protein. Most varieties of stewed fish contain around 20-25 grams of protein per 100-gram serving, making it a great option for maintaining muscle health and promoting satiety.
Can I eat stewed fish on a keto diet?
Yes, stewed fish is typically compatible with a keto diet, as it is low in carbohydrates and high in protein and healthy fats. Ensure the stew doesn't contain ingredients like flour, potatoes, or sugar to keep it keto-friendly.
What are the health benefits of eating stewed fish?
Stewed fish is a nutritious choice, providing high-quality protein, essential omega-3 fatty acids, and key vitamins like vitamin D and B12, which support heart health, brain function, and immunity. However, be mindful of sodium levels if the stew includes salty seasonings or pre-packaged sauces.
How much stewed fish should I eat per serving?
A standard serving of stewed fish is about 120-150 grams (4-5 ounces), providing around 150-200 calories depending on the recipe. Pair it with non-starchy vegetables or a balanced side dish to create a complete meal.
How does stewed fish compare to grilled fish in terms of nutrition?
Stewed fish is generally similar in protein and fat content to grilled fish, but it may have slightly more calories or sodium depending on the stew's ingredients. Stewing can also help preserve water-soluble vitamins, whereas grilling may lead to minor losses due to heat exposure.
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.
- USDA FoodData - Stewed fish DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
