Stingray (Rays) – Nutritional Breakdown
Stingray is a low-fat, high-protein fish that offers a range of essential nutrients, making it a great option for those looking to enhance their diet with lean, nutritious seafood. With minimal fat content and a significant protein punch, it supports muscle growth and tissue repair. Below is a detailed nutritional profile for stingray, ideal for understanding its role in a balanced diet.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 97.5 |
| Protein (g) | 23.98 |
| Total Fat (g) | 0.68 |
| Saturated Fats (g) | 0.29 |
| Carbohydrates (g) | 0.0 |
| Dietary Fiber (g) | 0.0 |
| Sugars (g) | 0.0 |
| Calcium (mg) | 9.16 |
| Iron (mg) | 0.74 |
| Magnesium (mg) | 24.61 |
| Phosphorus (mg) | 174.0 |
| Potassium (mg) | 270.0 |
| Sodium (mg) | 64.14 |
| Zinc (mg) | 0.44 |
| Copper (mcg) | 30.0 |
| Manganese (mg) | 0.01 |
| Selenium (mcg) | 23.85 |
| Vitamin C (mg) | 0.0 |
| Thiamin (mg) | 0.03 |
| Riboflavin (mg) | 0.02 |
| Niacin (mg) | 2.74 |
| Vitamin B6 (mg) | 214.0 |
| Folate (mcg) | 2559.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 0.0 |
| Vitamin E (mg) | 0.52 |
| Vitamin D2 (mcg) | 0.0 |
Health Benefits:
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High in Protein: Stingray is an excellent source of lean protein, essential for building and repairing muscles, tissues, and cells. With nearly 24 grams of protein per 100 grams, it’s a powerful option for anyone seeking to support their fitness goals or maintain healthy body functions.
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Low in Fat: With only 0.68 grams of fat and less than 0.3 grams of saturated fats, stingray is an ideal choice for those following low-fat or heart-healthy diets.
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Rich in Minerals: Stingray provides a variety of minerals that support overall health, including phosphorus (174 mg) for bone health, magnesium (24.61 mg) for muscle function, potassium (270 mg) for maintaining fluid balance and healthy blood pressure, and iron (0.74 mg) for promoting healthy blood circulation.
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B Vitamins: It’s a good source of niacin (2.74 mg) and vitamin B6 (214 mcg), both of which support energy production and metabolism. The high levels of folate (2559 mcg) are particularly beneficial for pregnant women, as folate plays a crucial role in fetal development.
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Low Sodium: With only 64 mg of sodium, stingray is a great option for anyone looking to reduce their salt intake and manage blood pressure levels.
Allergen Information:
Stingray is a type of fish and is not suitable for individuals with fish allergies. Those with shellfish allergies should also exercise caution, as cross-contamination may occur during processing.
Dietary Preferences:
- Gluten-Free: Stingray is naturally gluten-free, making it a safe option for those with celiac disease or gluten sensitivity.
- Low-Carb: With no carbohydrates, stingray is a great option for individuals following low-carb or ketogenic diets.
- Paleo-Friendly: This fish fits well within paleo diets due to its natural, unprocessed nature.
- Keto-Friendly: With minimal fat and zero carbohydrates, stingray fits perfectly within a ketogenic diet.
Tips for Cooking:
Stingray is versatile and can be grilled, baked, or even pan-fried. Its firm, delicate texture holds up well under heat, allowing for various cooking methods. To enhance its natural flavors, pair it with light, fresh ingredients like lemon, herbs, or a dash of olive oil. When grilling, consider marinating it for extra flavor and moisture.
Conclusion:
Stingray is a nutritious and versatile seafood option, perfect for those seeking a high-protein, low-fat alternative to other meats. With its mineral-rich profile and numerous health benefits, it’s an excellent choice for maintaining a balanced, health-conscious diet. Whether enjoyed on its own or incorporated into a flavorful dish, stingray offers a tasty, healthy addition to your meal plan.
