Whitefish (Mixed Species, Raw) – Nutritional Information & Benefits
Whitefish, a lean and nutrient-dense fish, is a popular choice for those seeking a light yet satisfying protein source. Rich in essential vitamins and minerals, it offers numerous health benefits, making it a valuable addition to a balanced diet. Below is a detailed breakdown of its nutritional profile, including key vitamins, minerals, and other important nutrients.
Nutritional Breakdown (Per 100g of Raw Whitefish)
| Nutrient | Amount |
|---|---|
| Energy | 134 kcal |
| Protein | 19.09 g |
| Fat | 5.86 g |
| Saturated Fat | 0.906 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 0.37 mg |
| Magnesium | 33.0 mg |
| Phosphorus | 270.0 mg |
| Potassium | 317.0 mg |
| Sodium | 51.0 mg |
| Zinc | 0.99 mg |
| Copper | 0.072 mcg |
| Manganese | 0.067 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.12 mg |
| Niacin (Vitamin B3) | 3.0 mg |
| Vitamin B6 | 0.3 mg |
| Folate (Vitamin B9) | 15.0 mcg |
| Vitamin B12 | 1.0 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 12.0 mcg |
Health Benefits of Whitefish
Whitefish, particularly when prepared in a healthy manner, provides an excellent source of lean protein. It is low in fat and contains a modest amount of healthy unsaturated fats, making it a heart-healthy choice. Additionally, it offers a wide range of vital nutrients, including:
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High Protein Content: Whitefish provides a substantial 19.09 grams of protein per 100 grams, making it an excellent choice for those looking to support muscle growth or repair.
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Low in Fat: The fish is naturally low in fat, with only 5.86 grams per serving, and contains a minimal amount of saturated fat (0.906 grams), which is beneficial for cardiovascular health.
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Rich in Vitamins and Minerals: Whitefish is an excellent source of essential nutrients like phosphorus (270 mg), potassium (317 mg), and magnesium (33 mg), which are important for bone health, muscle function, and overall metabolic processes.
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Source of B Vitamins: It also offers a variety of B vitamins, such as niacin (3.0 mg), vitamin B6 (0.3 mg), and vitamin B12 (1.0 mcg), all of which support energy production, brain function, and red blood cell formation.
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Vitamin D and Selenium: A natural source of vitamin D2 (12.0 mcg) and selenium (12.6 mcg), both of which are essential for immune system health and protecting the body from oxidative stress.
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Minerals for Overall Health: Whitefish is a good source of calcium, iron, and zinc, which contribute to bone strength, immune function, and cellular repair.
Dietary Considerations
Whitefish is an excellent option for individuals following various dietary preferences, such as:
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Low-Fat Diets: Its low fat content makes it suitable for those aiming to reduce their intake of unhealthy fats.
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Paleo and Keto Diets: With zero carbohydrates, it fits well within both the Paleo and Keto frameworks, focusing on protein and fat intake.
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Gluten-Free and Dairy-Free: This fish is naturally gluten-free and dairy-free, making it safe for people with intolerances to these ingredients.
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Sustainability: Depending on the species, whitefish can be a sustainable choice, but itβs important to choose responsibly sourced fish to ensure minimal environmental impact.
Cooking Tips & Serving Suggestions
Whitefish can be enjoyed in a variety of ways, from grilling and baking to poaching and steaming. Pair it with vegetables, herbs, and a squeeze of fresh lemon for a light, nutritious meal. It can also be used in soups, salads, or served as a fillet alongside whole grains like quinoa or rice. Whether baked with a drizzle of olive oil or pan-fried with a sprinkle of herbs, whitefish offers versatility and flavor that fits well into many culinary traditions.
Conclusion
Whitefish is a nutritious and versatile ingredient, providing a wealth of vitamins and minerals along with high-quality protein. Its light flavor and lean profile make it a perfect choice for health-conscious individuals. Whether you enjoy it as a main dish or incorporated into a salad or soup, whitefish is a delightful and healthy addition to your meals.
Allergen Information:
- Allergen Warning: Whitefish is a known seafood allergen. Individuals with fish allergies should avoid consuming it.
Dietary Preferences:
- Suitable for: Gluten-Free, Dairy-Free, Low-Fat, Paleo, Keto, and Heart-Healthy Diets.
For more information on incorporating this nutritious fish into your diet, check out our delicious recipes section!
