Calorie content of white fish, all types. chemical composition and nutritional value

Calorie table for fish and seafood

Nutrients in fish and seafood

Eat sea fish more often - this will help maintain youth longer.
It contains B vitamins, sodium, potassium and phosphorus, as well as trace elements and fatty acids that have a positive effect on heart function and blood quality. Seafood is simply necessary to ensure the proper functioning of the body. They contain easily digestible protein, especially a lot of it in lobsters and shrimp, as well as zinc, iron, copper, iodine and phosphorus. This makes them a powerful aphrodisiac. Seafood is low in valuable fats from the omega-3 family. Crustaceans, in turn, have a lot of cholesterol.

Energy value of baked fish (in batter)

Many people who think about their health completely give up meat and replace it with fish.

. The correctness of this decision is evidenced by the fact that the Japanese (whose diet is dominated by seafood) have better health than Europeans.

There are 205 kcal per 100 grams of baked fish.

The calorie content of such fish is higher than that of steamed fish. To diversify your menu, you can try less common recipes for cooking herring in batter.

There are 226 kcal per 100 grams of battered fish.

The dish turns out to be original and nutritious, but not at all dietary.

Fish is an indispensable dietary product. It is tasty, healthy, contains fewer calories than meat, and is easier to digest. It contains many useful substances that are not found in meat. Thanks to this, fish has been used in dietetics for a long time, both for nursing sick people and for losing weight. Fish is part of many diets, for example: fish diet, south beach diet, fish and vegetable diet. Such famous diets as the Dukan diet, the Kremlin diet, recommend fish as the main product that can replace meat.

How is fish useful?

Fish is rich in vitamins A and D and contains omega-3 fatty acids. Thanks to these substances, we get healthy skin, strong hair and nails, good vision, healthy blood vessels and heart, as well as energy for everyday life.

The healthiest fish is sea fish, especially its fatty varieties: herring, mackerel, salmon, salmon and trout. However, river fish is also well suited for dietary nutrition, as it contains useful microelements and vitamins, but in smaller quantities.

Which fish has the least calories?

As you can see from the table, the calorie content of fish ranges from 70 to 250 calories and directly depends on the fat it contains.

There are few calories in low-fat varieties of river fish, such as perch, bream, crucian carp, roach, asp and ide. There are even fewer calories in pollock, navaga, blue whiting, and hake. But this difference is only 10-20 calories per 100 grams. So if the calorie content of asp is 97 calories per 100 grams, then the calorie content of the popular pollock is 72 calories per 100 grams. The least amount of calories was found in smoothhead - 49 per 100 grams. Among seafood, the least calorie-rich are mussels - 51 calories and sea cucumbers - 34 calories per 100 grams.

For dietary nutrition, it is best to use fresh steamed or boiled fish. But it is best not to use fried fish and canned fish for weight loss. The same goes for seafood. Fish that has been lying around for a long time and has been defrosted again has a minimum number of beneficial properties and is best discarded.

Calorie table for fish, caviar, canned fish and seafood per 100 grams

Almost everyone has heard about the beneficial properties of fish for the human body. Its nutritional value allows you to follow healthy eating trends. But how many calories does fried fish contain? Many people try to keep themselves in shape, watch their figure and count the calories of the foods they eat. Not everyone sees fish as a storehouse of vitamins and minerals necessary for their health and longevity. The calorie content of fish depends on the type of fish and its cooking method. It is clear that fried fish, like other fried dishes, is soaked in vegetable oil and other fats. The calorie content of fried fish will be higher than, for example, the energy value of a boiled or raw product.

Fish, whose calorie content is lower than lean meat, is an inexhaustible source of high quality protein. Compared to meat, fish amino acids are absorbed much faster. The calories in boiled, fried or smoked fish are insignificant when compared with the value of an eaten steak.

Fish proteins contain essential amino acids (methionine). Why are fish calories insignificant for our body? Fish protein contains very little connective tissue in the form of collagen, which is easily converted into glutin. Therefore, during the cooking process, the tissues of the fish, the calorie content of which will not affect the figure, become loose and are absorbed in the body almost one hundred percent. Meat proteins are absorbed by 88%.

Many people consider fatty fish to be high in calories, so they exclude fish from their diet and exhaust themselves with strict diets. The benefits of fish products for the body will be discussed further.

Fish for a healthy diet

The protein contained in fish is used by cells for their own restoration. Fish protein also plays an important role in the creation of new cells, the production of immune bodies, hormones and enzymes.

Fatty acids have a good effect on blood clotting, which is very useful for preventing the development of sclerosis. All these reasons are good enough to include fish in your weekly diet. There are special Mediterranean food pyramids that contain more detailed information and nutritional recommendations.

However, it should be remembered that not everyone is recommended to eat seafood. Pregnant women and children should not eat shellfish and crustaceans because they contain purine. It can negatively affect uric acid levels in the blood. People who are overweight can safely switch to seafood, because they are so low in calories! As a source of iodine, seafood has no equal. Thanks to it, our body produces thyroid hormones, which are very important for metabolism.

Calorie content depending on the type of fish

Varieties are divided into groups according to fat content:

• Low-fat - family of cod and perch. For example, cod, pike, pike perch. These varieties belong to dietary products containing 60-100 kcal per 100 g. Most river fish belong to this group.
• Medium fat content - families of carp and flounder. For example, carp, flounder, bream. Calorie content 80-130 kcal per 100 g.
• Fatty - families of sturgeon, salmon, herring. For example, salmon, salmon, mackerel. Energy value is 150-250 kcal per 100 g. Most marine fish belong to this group.

Calorie content and nutritional value of fish and seafood per 100 grams

Interesting information

Fresh fish can only be eaten for one to two days. It is best stored at the bottom of the refrigerator. After cleaning and cutting, fish fillets or other seafood can be stored in the freezer for up to 8 months. If the fish is smoked, then it will remain edible the longest at a temperature of 5-6°C. To avoid the spread of a specific odor, pack the fish in an airtight container. Canned fish must be transferred to a sealable container after opening. This way they will keep well for 2-3 days.

Calorie content of fried fish, its advantages and disadvantages

In order to preserve as many vitamins and microelements as possible in fish dishes, you should know how to cook fish properly. Fresh fish is the most valuable source of nutrients. The calories of even fatty varieties are negligible if prepared correctly.

How many calories are in fried fish? Fried fish has less benefits than boiled fish. This can be explained by the effects of heat treatment of the product. Despite the fact that fried fish is loved by everyone, the nutrients are partially lost during the frying process.

It is a well-known fact that fried foods are harmful to human health and are high in calories. We cannot apply this theory to fried fish. Its calorie content is 140 kilocalories, since vegetable oils add calories.

Calorie content depending on cooking method

The most dietary is boiled and steamed fish.

The most high-calorie fish is fried fish. In addition to the calorie content of the product itself, the calorie content of the frying oil is added, and when frying in batter, also the dough. The exception is grilling without adding oil. This method of heat treatment is suitable for fatty species; it reduces the energy value due to the melting of fat from the product.

The calorie content of stewed and baked fish is influenced by other products included in the dish. When stewing, it is advisable not to add oil and stew with vegetables. This will not greatly increase the calorie content of the dish, but the nutritional value will increase, and the person will feel full faster. At the same time, the fat content of the fish will decrease, because part of the fat will melt.

Salting and smoking increases the calorie content. At the same time, cooking technology is important. For example, cold smoked mackerel has a calorie content of 150 kcal per 100 g of product, and hot smoked mackerel - 220 kcal.

Calorie content of fish depending on cooking method