1 serving (200 grams) contains 206 calories, 22.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
242.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 69.4 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 25.9 g | 51% | |
| Vitamin D | 588.2 mcg | 2941% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 451.8 mg | 9% | |
* 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 Whole fish
Whole fish refers to fish sold intact, including the head, fins, skin, and sometimes internal organs. This preparation is common in various global cuisines, such as Mediterranean, Asian, and Nordic, where fish is often roasted, grilled, or steamed. Whole fish is an excellent source of lean protein, omega-3 fatty acids (especially in fatty fish like mackerel or salmon), and essential vitamins and minerals including vitamin D, B12, iodine, and selenium. The nutritional content varies slightly depending on the species, but fish is generally low in calories and saturated fat while being rich in nutrients, making it an indispensable component of many balanced diets.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids, which help reduce inflammation and lower blood pressure.
- Promotes brain function with vitamin B12 and iodine, both essential for maintaining cognitive health.
- Boosts immunity and bone health through vitamin D, an important nutrient for calcium absorption.
- Contributes to proper thyroid function with selenium and iodine, both critical for hormone regulation.
- Aids in muscle growth and repair as it is a high-quality source of complete protein.
Dietary Considerations
Selection and Storage
Store whole fish in the coldest part of the refrigerator (below 40°F) and use within 1-2 days. If freezing, wrap tightly and consume within 2-3 months to maintain quality.
Common Questions About Whole fish Nutrition
Is whole fish high in protein?
Yes, whole fish is a rich source of high-quality protein. Depending on the type of fish, a 3.5-ounce (100-gram) serving typically contains 20-25 grams of protein, which supports muscle growth, repair, and overall bodily functions.
Can I eat whole fish on a keto diet?
Absolutely, whole fish is ideal for a keto diet as it is low in carbohydrates and high in protein and healthy fats. For example, fatty fish like salmon or mackerel are particularly keto-friendly due to their substantial omega-3 fatty acid content.
What are the health benefits of eating whole fish?
Whole fish provides numerous health benefits, including being a good source of omega-3 fatty acids for heart and brain health, vitamin D for bone health, and selenium for immune function. However, some larger fish may contain mercury, so moderation and choosing smaller fish are recommended.
How much whole fish should I eat per serving?
A standard serving size for whole fish is about 3.5-4 ounces (100-120 grams) of edible flesh. For nutrient variety and avoiding excessive mercury consumption, it is advised to eat fish 2-3 times per week, focusing on smaller species like salmon, trout, or sardines.
How does whole fish compare to filleted fish in terms of nutrition?
Whole fish often retains more nutrients due to parts like the skin or bones (if consumed) still being intact, which can provide additional collagen, calcium, and vitamin D. Fillets, while convenient, may lack these advantages depending on how they're prepared or trimmed.
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.
