Milkfish (Raw) – Nutritional Information and Benefits
Milkfish, known for its delicate flavor and firm texture, is a popular fish variety in many culinary traditions, especially in Southeast Asia. This versatile fish, often referred to as Bangus in the Philippines, is not only a delight to the palate but also a powerhouse of essential nutrients, making it a valuable addition to your diet.
Nutritional Information (per 100g of Raw Milkfish)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 148 kcal |
| Protein | 20.53 g |
| Total Fat | 6.73 g |
| Saturated Fat | 1.66 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 51 mg |
| Iron | 0.32 mg |
| Magnesium | 30 mg |
| Phosphorus | 162 mg |
| Potassium | 292 mg |
| Sodium | 72 mg |
| Zinc | 0.82 mg |
| Copper | 34 mcg |
| Manganese | 0.02 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.013 mg |
| Riboflavin (Vitamin B2) | 0.054 mg |
| Niacin (Vitamin B3) | 6.44 mg |
| Vitamin B6 | 0.423 mg |
| Folate (Vitamin B9) | 16 mcg |
| Vitamin B12 | 3.4 mcg |
| Vitamin A | 30 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits of Raw Milkfish
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High Protein Content: Milkfish is an excellent source of high-quality protein, with 20.53 grams per 100 grams. This makes it an ideal choice for muscle repair and growth, as well as overall bodily function.
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Rich in Essential Minerals: With a significant amount of phosphorus (162 mg), magnesium (30 mg), and calcium (51 mg), milkfish supports bone health, helps in the production of energy, and promotes proper muscle and nerve function. It’s also a good source of potassium (292 mg), which is important for regulating blood pressure.
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Omega-3 Fatty Acids: While raw milkfish contains a healthy balance of fats, it is a great source of omega-3 fatty acids that are essential for heart health, reducing inflammation, and supporting brain function. It provides 1.66 grams of saturated fat and 6.73 grams of total fat, making it a healthy fat option.
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Rich in B Vitamins: Milkfish is a great source of B vitamins, particularly vitamin B12 (3.4 mcg), which is essential for the formation of red blood cells and maintaining proper nervous system function. It also contains niacin (6.44 mg), vitamin B6 (0.423 mg), riboflavin (0.054 mg), and thiamin (0.013 mg), all of which contribute to energy metabolism and overall vitality.
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Selenium & Zinc for Immunity: Selenium (12.6 mcg) and zinc (0.82 mg) play vital roles in immune function, protecting the body from oxidative stress, and supporting healing processes. Regular consumption of milkfish helps maintain a strong immune system.
Allergen Information:
Milkfish is a seafood product and may trigger allergies in individuals with seafood or fish sensitivities. Always check for allergies and consult with a healthcare provider if you are unsure.
Dietary Preferences:
Milkfish is naturally gluten-free, dairy-free, and low-carb, making it suitable for those following ketogenic, paleo, or low-carb diets. It’s also an excellent option for high-protein and low-fat diets. However, those following a low-sodium diet should be mindful of the 72 mg of sodium per 100g serving.
Cooking Tips:
Milkfish can be grilled, fried, or used in soups and stews. Its firm flesh makes it ideal for grilling, as it holds together well even when exposed to high heat. When preparing milkfish, be sure to remove the bones carefully, as they are numerous but relatively easy to separate. The subtle flavor of the fish pairs wonderfully with fresh herbs, citrus, and garlic, and it complements a variety of sides like rice or vegetables.
Conclusion:
Incorporating milkfish into your diet not only provides a flavorful and nutritious alternative to other meats but also offers a range of health benefits. Whether you enjoy it grilled, baked, or stewed, milkfish is a versatile protein that can be prepared in various ways to suit your culinary preferences. With its impressive nutrient profile, it’s a fantastic addition to a balanced, health-conscious diet.
