Table of fat content of fish: features, calories and useful properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

There are very few foods on Earth that are rich in he althy omega-3 fatty acids, which are essential for normal life. They enter the body exclusively from food, because a person cannot synthesize them on his own. What is the source of omega-3? In fact, the choice is not great. Oils, some types of nuts and legumes, certain representatives of cereals, vegetables and fruits, but the leader in the content of the “right” fats is fish and seafood. In the article, we will look at what else this product is useful for, and also give tables of fish fat content and its calorie content.

The role of omega-3 for humans

Useful fish makes the presence of "good" fats in its composition, which must be in the human diet. The list of problems that omega-3 helps to solve and prevent is quite impressive. Here's what makes this valuable ingredient:

• participates in the construction of the nervous and endocrine systems;
• stabilizesbrain function;
• normalizes the work of the heart;
• thinifies the blood, preventing blood clots;
• speeds up metabolic processes;
• removes "bad" cholesterol from the body;
• stops inflammation;
• increases immunity;
• helps maintain normal blood pressure;
• improves the appearance of skin, hair and nails;
• prevents skin diseases;
• reduces the risk of developing eye diseases;
• maintains proper sugar levels;
• prevents the development of joint diseases;
• normalizes hormonal levels;
• helps to cope with stress and nervous overload, prevents depression;
• plays a key role in the normal development of the fetus during pregnancy.

And that's not all! Omega-3 increases the body's stamina, gives tone, increases efficiency, replenishes energy costs, fights chronic fatigue syndrome, and helps to cope with physical stress.

Fish and seafood rich in omega-3

Fatty fish are high in omega-3 fatty acids and are an excellent substitute for heavier, harder-to-digest meat products. Medium-fat fish is often included in diet and sports menus, since, on the one hand, it contains a sufficient level of “correct” fat and high-quality protein, and on the other hand, medium-fat varieties are well absorbed by the body. Low-fat varieties of fish, as well as almostall seafood are ideal for a he althy and dietary diet, as they are light and nutritious food. Below is a table of omega-3 content in popular varieties of fish and seafood.

Name	Omega-3 content (per 100g)
Fish oil	99, 8
Cod liver oil	10-21, 00
Caviar (black/red)	6, 8
River eel	5, 6
Mackerel	2, 7-5, 3
Herring, trout	2-2, 4
Salmon	2, 5-2, 6
Halibut	1, 76
Sardines (Atlantic), whitefish	1, 5-1, 8
Sprat	1, 4-3, 5
Salmon (canned)	1, 8
Sardines (canned)	1
Shark, swordfish	0, 8
Halibut	0, 7-1
Pink salmon	0, 7
Mussels, sea eel	0, 6
Flounder, mullet, carp	0, 5-0, 6
Squid, oysters	0, 4-0, 6
Shellfish	0, 4
Octopus	0, 3
Shrimp	0, 2-0, 5
Perch	0, 2-0, 6
Crustaceans	0, 2-0, 4
Tuna	0, 2-0, 3
Pike perch, cod, scallop	0, 2
Catfish, pike, bream	0, 1

A person needs 1 g of omega-3 daily, and fish is an excellent source of this fatty acid. But this is far from the only advantage of this product.

What else is fish good for?

Fish contains easily digestible protein, which is easily digested by the body. It is also rich in vitamins A, E, F, D, which contribute to the maintenance of human he alth and beauty, a variety of minerals, including calcium, phosphorus, iodine, magnesium, zinc, etc.

Division of fish by fat content

Different types of seafood differ in the ratio of proteins, fats and are generally divided into 3 groups. The classification of fish varieties is based on the fat index, which varies in the product from 0.2 to 35%. Any fish is very useful, but for a he althy dietit is recommended to regularly use medium-fat, and even better low-fat varieties. The processing method also matters. The final calorie content of the dish will depend on it. Nutritionists recommend boiling and baking fish, so it retains all the beneficial properties and does not "gain" extra calories.

Table of fish varieties by fat content

Group	% fat per 100g	Kcal per 100 g
Low Fat	Under 4	70-100 kcal
Medium fat	4-8	100-140 kcal
Fatty	More than 8	more than 200 kcal

Low fat fish

Low-fat fish is considered, in which the percentage of fat does not exceed the number 4, and the energy value ranges from 70-100 kcal. River representatives - perch, ruff, pike, etc. Marine - cod, flounder, roach, pollock, etc. This product is indispensable for diets. It contains essential nutrients and is fully absorbed by the body.

Fish Fat Table (Low Fat)

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
Hek	2, 2
Perch (river)	0, 9
Crucian carp	1, 8
Tuna	0, 7

Medium fatty fish

This 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., marine varieties are chum salmon, horse mackerel, pink salmon, etc. Due to its balance, it is ideal for a he althy diet.

Fish Fat Table (Average Fat Content)

Name	Fat content per 100 grams
Carp	5, 3
Som	5, 1
Bream	6, 4
Scad	5
Perch (marine)	5, 2
Carp	5, 3

Fatty fish

The fat content of such fish starts at 8%, and the calorie content reaches 200-300 kcal. These are saury, mackerel, beluga, ivasi, silver carp, sturgeon varieties, etc. This product is not suitable fordiet food, but for a complete and balanced diet, it is indispensable (in moderation!). It is in these varieties that the highest level of omega-3, as well as a lot of iodine, which helps the thyroid gland.

Fish Fat Table (High Fat)

Name	Fat content per 100 grams
Saira	20
Mackerel	9
Iwashi	11
Silver carp	9
Eel	27, 5
Herring	19, 5

Calorie fish (table)

Another important indicator for fish, as well as for any product, is the energy value. For those who monitor their diet, it is important to understand how many calories are contained in a particular dish. It is logical that the fatter the fish, the higher its calorie content, but a lot will depend on the method of processing. For example, flounder is a low-fat variety. Fresh, it contains only 83 kcal per 100 g. If it is boiled, the finished dish will contain about 100 kcal, and if fried, the calorie content will almost double. You can’t call such a dietary dish. Therefore, everything is relative. Below is the energy value of fresh fish per 100 grams of product, as well as the calorie content of some seafood, which is highly desirable to include in your menu.

Table of calories in fish and seafood

Name	Kcal per 100 grams
Ruff	88
Pike, flounder	84
Cod	69
Vobla (fresh)	95
Pollock	72
Perch (river), hake	82
Carp, tuna	87
Carp	112
Trout	120
Keta	127
Scad, catfish	114
Pink salmon, salmon	140
Perch (marine), bream	103
Carp, sterlet	121
Saira	205
Mackerel	191
Sturgeon	179
Beluga	150
Iwashi	182
Eel	333
Herring	161
Shrimp	96
Mussels	77
Oysters	72
Sea cocktail	172
Crayfish	90
Crabs	83

Red fish

One of the favorite delicacies for many are red fish dishes. First of all, it simply tastes amazing, and, besides, fortunately for all fish eaters, it is incredibly useful. Salmon, chum salmon, pink salmon, trout, sterlet, beluga, sturgeon are perhaps the most famous representatives of this class. They belong to the group of medium-fat and fatty foods and contain moderate to high calories. Red fish is rich in omega-3, the benefits of which we have described above. In this regard, by including this product in the diet, you can strengthen almost all body systems: heart, bones, nerves, etc.

Table of red fish fat content

Name	Fat per 100 grams
Salmon	15
Keta	5, 6
Pink salmon	5-7
Trout	6, 6
Sterlet	6, 1
Beluga	9
Sturgeon	11

Conclusion

Fish, as the main source of omega-3, should be present in the diet of every person regularly, and not just on Thursdays. And you need to use all types: from low-fat to fatty. The latter are rarer and in small quantities. But dietary varieties can be pampered more often. Of course, fish is not a panacea for all diseases, but the fact that caudate fins and seafood form the basis of the diet of centenarians makes one wonder.