1 serving (100 grams) contains 125 calories, 19.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
297.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 45.2 g | 90% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 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 Yellow croaker
Yellow croaker, a saltwater fish commonly found in East Asian waters, is a popular ingredient in Chinese, Korean, and Japanese cuisines. Known for its mild, slightly sweet flavor and tender texture, yellow croaker is often steamed, pan-fried, or dried. Nutritionally, it is an excellent source of high-quality protein, omega-3 fatty acids, and essential minerals such as selenium and phosphorus. It also contains B vitamins, including niacin and vitamin B12, which support energy metabolism and nerve function. Low in saturated fats and calories, yellow croaker is a heart-healthy option suitable for various diets.
Health Benefits
- Supports heart health due to its omega-3 fatty acid content, which helps lower triglycerides and reduce inflammation.
- Promotes strong bones with its phosphorus content, vital for maintaining skeletal strength and structure.
- Enhances energy metabolism and nerve function thanks to its vitamin B12 concentration.
Dietary Considerations
Selection and Storage
Yellow croaker should be stored in the refrigerator at 32°F (0°C), wrapped tightly to retain freshness. For longer-term storage, freeze in airtight packaging for up to 3 months.
Common Questions About Yellow croaker Nutrition
Is yellow croaker high in protein?
Yes, yellow croaker is a good source of protein. A 3.5-ounce (100g) serving of cooked yellow croaker contains approximately 20-22g of protein, making it an excellent option for meeting daily protein needs, especially for people who want lean sources of protein.
Can I eat yellow croaker on a keto diet?
Yes, yellow croaker is suitable for a keto diet. It is a low-carb food with little to no carbohydrates, making it a perfect choice for those following ketogenic or other low-carb diets.
What are the health benefits or concerns of eating yellow croaker?
Yellow croaker is rich in essential nutrients like protein, omega-3 fatty acids, selenium, and vitamin D, which support heart health, brain function, and immune health. However, as with most fish, it's important to consume it in moderation due to potential mercury levels associated with seafood.
What is the recommended portion size for yellow croaker?
A standard portion size of yellow croaker is around 3.5-4 ounces (100-115g) per serving. This provides a balanced amount of protein, healthy fats, and essential nutrients without exceeding calorie recommendations for most diets.
How does yellow croaker compare to similar fish like cod or tilapia?
Yellow croaker is slightly higher in fat content compared to cod and tilapia, giving it a richer flavor. While all three are excellent protein sources, yellow croaker contains more omega-3 fatty acids, making it slightly better for heart health. However, cod and tilapia may have a milder taste, which some people prefer for versatile recipes.
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.
