What are the benefits of fish?
There are no carbohydrates in fish, but the protein necessary for building muscle tissue is present in sufficient quantities. And it is easier to digest than protein obtained from meat products. Fish is also rich in unsaturated fatty acids, such as omega-3 and omega-6. These fats are absolutely safe for your figure, and even, on the contrary, they trigger metabolic processes in the body, increase immunity, prevent the first signs of aging and prevent the formation of cancer cells.
In order to get the maximum benefit from fish, you should determine the type of preparation that retains all the beneficial elements and vitamins to a greater extent. The calorie content of fish depends on its type and method of preparation. The safest methods for the figure are those in which slaves are cooked in their own fat. Obviously, the calorie content of boiled fish can be several times lower than fried fish.
Sea or river?
Sea fish is the most nutritious, and its calorie content ranges from 100 to 350 calories per hundred grams, depending on the type of fish. Such fish include trout, mackerel, and salmon. The leanest are flounder, pollock, hake and cod. It is these varieties that nutritionists recommend for those losing weight. Preference should be given to marine fish, as it contains a sufficient amount of fatty acids that are necessary for the full functioning of the body. If you eat fish on a regular basis several times a week, your well-being, mood and tone of the whole body will significantly improve. Useful elements have a beneficial effect on the health of blood vessels, nails and hair.
Low-fat fish varieties
The calorie content of a particular variety directly depends on its fat content level. Popular dietary recipes are based on the preparation of low-fat fish, which is easy to find among river representatives.
Based on fat content, fish products are divided into the following categories:
- Fat. The mass fraction of fat in the product is 8% or more. There are 230 kcal per 100 g, which significantly exceeds the calorie content of pork. These species include halibut, eel, and mackerel.
- Medium fat content. The amount of fat ranges from 4-8%, and the calorie content is 120 kcal. Representatives include pink salmon, perch, and trout.
- Low fat. Indispensable varieties of fish for the diet. The fat content does not exceed 4%, which allows the product to be classified as the so-called “lean” varieties. The calorie content of the finished dish is only 80 kcal. These include blue whiting, roach, carp, rudd, etc.
You can find out which lean fish is best suited for your diet from the table below.
Representatives of the elite variety of red fish can hardly be classified as low-fat varieties. Nutritionists single out trout and pink salmon as the most dietary of their kind. The fat content in them ranges up to 7%, and the calorie content exceeds 150 kcal.
advertising is not displayed
The low-fat varieties presented are easily digestible. In addition, they contain large amounts of iodine, vitamin B, and phosphorus. The caloric content table for dietary varieties is designed as an auxiliary guide to the correct preparation of a dietary menu.
Fish is considered low-fat if its fat percentage does not exceed 4, and its energy value ranges from 70-100 kcal.
River representatives - perch, ruffe, pike, etc. Sea representatives - cod, flounder, roach, pollock, etc. This product is indispensable for diets. It contains the necessary nutritional components and is completely absorbed by the body. Fish fat content table (low fat content)
| Name | Fat content per 100 grams of product |
| Ruff | 2 |
| Pike | 1,1 |
| Cod | 0,6 |
| Flounder | 2,6 |
| Vobla (fresh) | 2,8 |
| Pollock | 0,7 |
| Hake | 2,2 |
| Perch (river) | 0,9 |
| crucian carp | 1,8 |
| Tuna | 0,7 |
Such fish has a fat content of 4 to 8% and an energy value of 100 to 140 kcal.
The most famous river varieties are carp, catfish, trout, etc., sea varieties are chum salmon, horse mackerel, pink salmon, etc. Due to its balance, it is ideal for a healthy diet. Fish fat content table (average fat content)
| Name | Fat content per 100 grams |
| Carp | 5,3 |
| Som | 5,1 |
| Bream | 6,4 |
| Horse mackerel | 5 |
| Perch (sea) | 5,2 |
| Carp | 5,3 |
The fat content of such fish starts at 8%, and the calorie content reaches 200-300 kcal.
These are saury, mackerel, beluga, ivashi, silver carp, sturgeon varieties, etc. This product is not suitable for dietary nutrition, but it is indispensable for a complete and balanced diet (in moderation!). It is these varieties that have the highest level of omega-3, as well as a lot of iodine, which helps the thyroid gland. Fish fat content table (high fat content)
| Name | Fat content per 100 grams |
| Saira | 20 |
| Mackerel | 9 |
| Ivasi | 11 |
| Silver carp | 9 |
| Acne | 27,5 |
| Herring | 19,5 |
How many calories are in boiled, stewed, baked fish?
The healthiest fish is the one that is boiled, steamed, stewed, or baked. It is these cooking methods that allow you to preserve the maximum amount of useful elements and vitamins and preserve all the important properties of fish. The situation changes dramatically if you eat smoked or fried fish. There are practically no benefits in such products, and the calorie content is several times higher.
After cooking, the calorie content of products increases by at least 20%, even with dietary cooking methods.
Let's take pink salmon, for example, whose calorie content is 140 calories per 100 grams. After boiling, baking, stewing, or cooking in the oven, the calorie content of the fish increases to 170-190 calories, depending on what cooking method was used and what accompanying seasonings were added. And after frying, the calorie content of pink salmon can reach 250 calories per 100 grams. In any case, even fried rib is lower in calorie content than the leanest meat.
Red fish, such as raw salmon, has a nutritional value of 143 calories, while baked fish has only 163 calories.
If steamed fish no longer evokes any desire to eat it, you can start baking the fish using foil and avoiding the oil. Foil will help preserve all the beneficial properties, and the absence of oil will eliminate unnecessary calories.
Selection and storage of fish is a primary step that will allow you to get the maximum benefit from the product. When choosing fish, pay attention to the smell and hardness of the product. It is better to cook fish immediately after purchase, while it is fresh, because it is stored for much less time than meat. If you want to save the fish for later, it is best to freeze it, and not just store it in the refrigerator. At a minimum, it will lose all its beneficial properties, and at maximum, it will deteriorate.
Baked fish
Baked fish retains its natural taste and appearance as much as possible, and therefore the benefits from fish prepared in this way will also be maximum. It will better preserve all the vitamins and nutrients, and the ability not to use fat during cooking will not add calories to the fish.
Any fish is suitable for baking and you don’t have to add anything to it except salt, or you can season it with herbs and bake it with vegetables.
Any fresh, boiled, steamed, stewed, baked, grilled or fresh vegetables in the form of salad, greens are perfect as a side dish.
Compound:
char – 567 g,
lemon, salt, basil, rosemary - to taste.
Yield: 483 g.
Garnish for fish:
cauliflower – 500 g.
Cauliflower sauce:
1 clove of garlic (3 g),
1 tsp. olive oil (5 g),
yogurt or kefir – 150 g,
dill – 2 – 4 sprigs (8 – 10 g).
Energy and nutritional value of baked fish (char)
| Weight, gr. | Squirrels, gr. | Fats, gr. | Carbohydrates, gr. | Calorie content, kcal |
| 100 | 26,38 | 6,77 | 0,52 | 160,89 |
Energy and nutritional value of yogurt sauce
| Weight, gr. | Squirrels, gr. | Fats, gr. | Carbohydrates, gr. | Calorie content, kcal |
| 100 | 2,8 | 2,15 | 4,54 | 51,84 |
How to cook baked fish
You can bake fish in the oven using a sleeve, foil, or in some container with a lid: in a frying pan, in a pot, or in a special baking dish.
First you need to prepare the fish for baking: clean the fish (remove scales and entrails), trim the fins, tail, remove the gills, rinse well.
Cut off the foil, 20 to 30 centimeters longer than the fish. Place the foil on a baking sheet with the matte side up. Salt one side of the fish, sprinkle with a mixture of herbs, and place this side in the middle of the foil. Sprinkle the top of the fish with salt and herbs too.
Place a few lemon slices on the fish.
Connect the longitudinal sides of the foil together at the top and secure them by bending the edges 2 - 3 times. Raise the edges of the foil on the right and left up and twist it so that the juice does not leak out during cooking.
Place the fish in foil in an oven heated to 200˚C and in 30 - 40 minutes the low-calorie baked fish will be ready.
Boil the cauliflower in salted water until al dente (about 5 minutes from boiling).
How to make yoghurt sauce for vegetables
For the sauce, press a clove of garlic through a press.
Finely chop the dill, removing thick branches.
Mix garlic, dill, yogurt, salt and olive oil.
You can dip pieces of vegetables into this sauce or pour it over vegetables on a plate.
This Mediterranean dinner can easily be prepared in your kitchen, even if this kitchen is very far from the Mediterranean Sea. But you just have to turn on your imagination, imagine a warm evening and the quiet splash of a wave running onto the sand...
Bon appetit!
More fish recipes: Trout baked in a sleeveFish baked in the ovenPike perch baked with egg
How many calories are in fried fish?
If you did choose a cooking method such as frying, then it is better to do it without oil, or with minimal addition of it. In order to choose the right cooking method, you should rely on the type of fish. For example, it is customary to bake or fry fatty fish in its own juice. It does not require adding oil and even frying will not add extra calories; the main thing is to take care of the non-stick frying pan in advance so that it does not lose its juiciness. Lean fish should be boiled or steamed, and in exceptional cases, fried with oil. The calorie content of fried fish in oil, for example, flounder, is 223 calories per 100 grams.
For those who count calories and watch their figure, fried fish in oil is prohibited.
Medium fatty fish
Further we will talk about fish with a lot of calories, but this does not mean that they should be completely excluded from the diet. On the contrary, they must be consumed, as they can save you from diseases and contribute to the better functioning of your body:
- Mackerel. In fresh fish, the number of calories is 191, proteins - 18 g, fats - 13.2 g. After boiling, calories increase to 211 kcal, proteins - 20 g, fats - 15 g, and there are no carbohydrates. Smoked mackerel is very popular these days, and let's see how many calories it contains. In smoked fish, the number of kilocalories is 221, proteins - 20.7 g, fats - 20.7 g, carbohydrates - 15.5 g. Eating mackerel is a prevention of cardiovascular diseases and promotes blood circulation in the capillaries.
- Pink salmon. In an uncooked state, this fish has 142 kcal, proteins - 20.5 g, fats - 6.5 g. When boiled, calories increase to 152 kcal, proteins 21 g, fats - 7 g. If you want to fry pink salmon, be prepared for the fact that such fish will have kilocalories of 281, proteins - 17.1 g, fats - 16.4 g, and carbohydrates - 15.2 g. It is very interesting that pink salmon contains unsaturated acids, which are necessary for the absorption of nutrients.
- Salmon. All people who watch their diet are interested in the question of how many calories red fish contains: 142 kcal, proteins - 19.8 g, fats - 6.3 g. Salted salmon is one of the ways to prepare this fish. It contains 269 kcal, protein - 21 g, fat - 20.5 g. Fish prepared in this way is not recommended for those who are on a diet or who have problems with the kidneys and heart. Salmon is also steamed. It contains 135.6 kcal, protein – 17 g, fat – 6 g, and carbohydrates – 2.7 g.
- Bream. It contains 105 kilocalories, proteins - 17.1 g, fats - 4.1 g. In dried fish - 221 kcal, proteins - 42 g, fats - 5.9 g. How many calories are in boiled fish - 126 kcal, proteins - 20.9 g, fats - 4.7 g. Eating fresh bream prevents stroke; the substances contained in bream help rejuvenate the skin.
Steamed fish - this type of cooking is considered one of the best, as it is easily digestible
Fish is considered low-fat if its fat percentage does not exceed 4, and its energy value ranges from 70-100 kcal.
River representatives - perch, ruffe, pike, etc. Sea representatives - cod, flounder, roach, pollock, etc. This product is indispensable for diets. It contains the necessary nutritional components and is completely absorbed by the body. Fish fat content table (low fat content)
| Name | Fat content per 100 grams of product |
| Ruff | 2 |
| Pike | 1,1 |
| Cod | 0,6 |
| Flounder | 2,6 |
| Vobla (fresh) | 2,8 |
| Pollock | 0,7 |
| Hake | 2,2 |
| Perch (river) | 0,9 |
| crucian carp | 1,8 |
| Tuna | 0,7 |
Such fish has a fat content of 4 to 8% and an energy value of 100 to 140 kcal.
The most famous river varieties are carp, catfish, trout, etc., sea varieties are chum salmon, horse mackerel, pink salmon, etc. Due to its balance, it is ideal for a healthy diet. Fish fat content table (average fat content)
| Name | Fat content per 100 grams |
| Carp | 5,3 |
| Som | 5,1 |
| Bream | 6,4 |
| Horse mackerel | 5 |
| Perch (sea) | 5,2 |
| Carp | 5,3 |
The fat content of such fish starts at 8%, and the calorie content reaches 200-300 kcal.
These are saury, mackerel, beluga, ivashi, silver carp, sturgeon varieties, etc. This product is not suitable for dietary nutrition, but it is indispensable for a complete and balanced diet (in moderation!). It is these varieties that have the highest level of omega-3, as well as a lot of iodine, which helps the thyroid gland. Fish fat content table (high fat content)
| Name | Fat content per 100 grams |
| Saira | 20 |
| Mackerel | 9 |
| Ivasi | 11 |
| Silver carp | 9 |
| Acne | 27,5 |
| Herring | 19,5 |
How long does it take to cook fish?
Don't forget that the fish cooks quite quickly. It only takes 10 minutes to boil mackerel. Therefore, you should carefully monitor the dish during the cooking process so as not to overcook or overcook it. Fish goes well with herbs and spices such as dill, parsley, basil, thyme, and paprika. The most dietary fish is trout; the calorie content of fish per 100 grams is only 90 calories. You can eat such fish at least every day, but with fattier varieties you should be careful and not overuse it. Helpers in the fight for a good figure will be such varieties of fish as hake, perch, pollock, and navaga. Their calorie content also does not exceed 100 kcal. You can prepare a completely variety of dishes from fish - cutlets, casseroles and even fish soufflé.
The beneficial properties of some fats in high-calorie fish
However, the benefits are not limited to low-calorie fish. For example, everyone’s favorite red fish, despite its high calorie content, is rich in omega-3 polyunsaturated fatty acids, which are very beneficial for the body. Fats reduce cholesterol levels, perform a protective function, strengthen blood vessels, minimize the risk of heart attacks and strokes, prevent the production of cancer cells and even rejuvenate. It is recommended to eat red fish during difficult work or exams, as its properties have a positive effect on brain activity. The calorie content of red fish is approximately 200 calories per 100 grams.
To maintain health, it is recommended to consume 100-120 grams of fatty fish several times a week. The main thing is to forget about smoked and dried fish, as it causes not only harm to your figure, but also to your health. The benefits of fish are preserved only with proper preparation. Almost all seafood has the same valuable properties, which are also an excellent source of iodine, calcium and iron. The calorie content of fish is so low that it can be included in the list of dietary products.
Recipe WHITE FISH IN THE OVEN. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “WHITE FISH IN THE OVEN”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 98.5 kcal | 1684 kcal | 5.8% | 5.9% | 1710 g |
| Squirrels | 14.7 g | 76 g | 19.3% | 19.6% | 517 g |
| Fats | 3.8 g | 56 g | 6.8% | 6.9% | 1474 g |
| Carbohydrates | 1.1 g | 219 g | 0.5% | 0.5% | 19909 |
| Organic acids | 0.2 g | ~ | |||
| Water | 79.1 g | 2273 g | 3.5% | 3.6% | 2874 g |
| Ash | 1.155 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 27.5 mcg | 900 mcg | 3.1% | 3.1% | 3273 g |
| Retinol | 0.026 mg | ~ | |||
| beta carotene | 0.009 mg | 5 mg | 0.2% | 0.2% | 55556 g |
| Vitamin B1, thiamine | 0.066 mg | 1.5 mg | 4.4% | 4.5% | 2273 g |
| Vitamin B2, riboflavin | 0.114 mg | 1.8 mg | 6.3% | 6.4% | 1579 g |
| Vitamin B4, choline | 12.52 mg | 500 mg | 2.5% | 2.5% | 3994 g |
| Vitamin B5, pantothenic | 0.615 mg | 5 mg | 12.3% | 12.5% | 813 g |
| Vitamin B6, pyridoxine | 0.149 mg | 2 mg | 7.5% | 7.6% | 1342 g |
| Vitamin B9, folates | 16.446 mcg | 400 mcg | 4.1% | 4.2% | 2432 g |
| Vitamin B12, cobalamin | 1.566 mcg | 3 mcg | 52.2% | 53% | 192 g |
| Vitamin C, ascorbic acid | 2.28 mg | 90 mg | 2.5% | 2.5% | 3947 g |
| Vitamin D, calciferol | 0.029 mcg | 10 mcg | 0.3% | 0.3% | 34483 g |
| Vitamin D3, cholecalciferol | 0.009 mcg | ~ | |||
| Vitamin E, alpha tocopherol, TE | 1.375 mg | 15 mg | 9.2% | 9.3% | 1091 g |
| Vitamin H, biotin | 0.851 mcg | 50 mcg | 1.7% | 1.7% | 5875 g |
| Vitamin K, phylloquinone | 0.2 mcg | 120 mcg | 0.2% | 0.2% | 60000 g |
| Vitamin RR, NE | 3.874 mg | 20 mg | 19.4% | 19.7% | 516 g |
| Niacin | 1.489 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 235.4 mg | 2500 mg | 9.4% | 9.5% | 1062 g |
| Calcium, Ca | 68.88 mg | 1000 mg | 6.9% | 7% | 1452 g |
| Magnesium, Mg | 21.25 mg | 400 mg | 5.3% | 5.4% | 1882 |
| Sodium, Na | 38.23 mg | 1300 mg | 2.9% | 2.9% | 3400 g |
| Sera, S | 149.96 mg | 1000 mg | 15% | 15.2% | 667 g |
| Phosphorus, P | 196.2 mg | 800 mg | 24.5% | 24.9% | 408 g |
| Chlorine, Cl | 55.11 mg | 2300 mg | 2.4% | 2.4% | 4173 g |
| Microelements | |||||
| Aluminium, Al | 12.6 mcg | ~ | |||
| Iron, Fe | 0.392 mg | 18 mg | 2.2% | 2.2% | 4592 g |
| Yod, I | 5.86 mcg | 150 mcg | 3.9% | 4% | 2560 g |
| Cobalt, Co | 14.464 mcg | 10 mcg | 144.6% | 146.8% | 69 g |
| Manganese, Mn | 0.0367 mg | 2 mg | 1.8% | 1.8% | 5450 g |
| Copper, Cu | 85.45 mcg | 1000 mcg | 8.5% | 8.6% | 1170 g |
| Molybdenum, Mo | 4.137 mcg | 70 mcg | 5.9% | 6% | 1692 g |
| Nickel, Ni | 4.317 mcg | ~ | |||
| Tin, Sn | 3.27 mcg | ~ | |||
| Selenium, Se | 9.617 mcg | 55 mcg | 17.5% | 17.8% | 572 g |
| Strontium, Sr | 4.28 mcg | ~ | |||
| Fluorine, F | 25.86 mcg | 4000 mcg | 0.6% | 0.6% | 15468 g |
| Chromium, Cr | 40.07 mcg | 50 mcg | 80.1% | 81.3% | 125 g |
| Zinc, Zn | 0.6692 mg | 12 mg | 5.6% | 5.7% | 1793 |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 1 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.741 g | ~ | |||
| Valin | 0.705 g | ~ | |||
| Histidine* | 0.288 g | ~ | |||
| Isoleucine | 0.676 g | ~ | |||
| Leucine | 1.007 g | ~ | |||
| Lysine | 1.165 g | ~ | |||
| Methionine | 0.381 g | ~ | |||
| Methionine + Cysteine | 0.568 g | ~ | |||
| Threonine | 0.568 g | ~ | |||
| Tryptophan | 0.129 g | ~ | |||
| Phenylalanine | 0.489 g | ~ | |||
| Phenylalanine+Tyrosine | 0.849 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.935 g | ~ | |||
| Aspartic acid | 1.165 g | ~ | |||
| Glycine | 0.727 g | ~ | |||
| Glutamic acid | 1.683 g | ~ | |||
| Proline | 0.806 g | ~ | |||
| Serin | 0.41 g | ~ | |||
| Tyrosine | 0.36 g | ~ | |||
| Cysteine | 0.187 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 52.27 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.9 g | max 18.7 g | |||
| 4:0 Oil | 0.016 g | ~ | |||
| 6:0 Kapronovaya | 0.003 g | ~ | |||
| 8:0 Caprylic | 0.003 g | ~ | |||
| 10:0 Kaprinovaya | 0.008 g | ~ | |||
| 12:0 Lauric | 0.005 g | ~ | |||
| 14:0 Miristinovaya | 0.064 g | ~ | |||
| 16:0 Palmitinaya | 0.28 g | ~ | |||
| 17:0 Margarine | 0.007 g | ~ | |||
| 18:0 Stearic | 0.089 g | ~ | |||
| Monounsaturated fatty acids | 1.169 g | min 16.8 g | 7% | 7.1% | |
| 16:1 Palmitoleic | 0.071 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.3 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.022 g | ~ | |||
| 22:1 Erucic (omega-9) | 0.007 g | ~ | |||
| Polyunsaturated fatty acids | 0.227 g | from 11.2 to 20.6 g | 2% | 2% | |
| 18:2 Linolevaya | 0.025 g | ~ | |||
| 18:3 Linolenic | 0.012 g | ~ | |||
| 20:4 Arachidonic | 0.014 g | ~ | |||
| 20:5 Eicosapentaenoic acid (EPA), Omega-3 | 0.014 g | ~ | |||
| Omega-3 fatty acids | 0.1 g | from 0.9 to 3.7 g | 11.1% | 11.3% | |
| 22:5 Docosapentaenoic acid (DPA), Omega-3 | 0.014 g | ~ | |||
| 22:6 Docosahexaenoic acid (DHA), Omega-3 | 0.029 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 2.1% |
The energy value of WHITE FISH IN THE OVEN is 98.5 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
