Sturgeon Fish (Mixed Species, Raw) – Nutritional Information
Sturgeon is a unique and highly prized fish that boasts a rich, tender texture and mild flavor. As one of the oldest surviving fish species, sturgeon is packed with essential nutrients that contribute to overall health, making it a perfect addition to your culinary repertoire. Whether grilled, baked, or smoked, sturgeon is a versatile ingredient that pairs beautifully with a wide range of seasonings and accompaniments.
Here’s a detailed breakdown of the nutritional profile and key nutrients found in raw sturgeon (mixed species):
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 105.0 kcal |
| Protein | 16.14 g |
| Fat | 4.04 g |
| Saturated Fat | 0.915 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 13.0 mg |
| Iron | 0.7 mg |
| Magnesium | 35.0 mg |
| Phosphorus | 211.0 mg |
| Potassium | 284.0 mg |
| Sodium | 54.0 mg |
| Zinc | 0.42 mg |
| Copper | 0.041 mcg |
| Manganese | 0.025 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.07 mg |
| Niacin (Vitamin B3) | 8.3 mg |
| Vitamin B6 | 0.2 mg |
| Folate (Vitamin B9) | 15.0 mcg |
| Vitamin B12 | 2.2 mcg |
| Vitamin A | 210.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 10.3 mcg |
Health Benefits of Sturgeon
Sturgeon is an excellent source of high-quality protein, providing a substantial 16.14 grams per 100 grams. This makes it an ideal choice for those looking to increase their protein intake without excess fat. While the fat content is 4.04 grams per 100 grams, it is relatively low, and sturgeon is rich in omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting cognitive function.
The fish is also low in carbohydrates, with none detected, making it suitable for low-carb or ketogenic diets. Additionally, the absence of fiber and sugar further supports its role in a clean, nutrient-dense diet.
Sturgeon is a good source of essential minerals like phosphorus, magnesium, potassium, and zinc. Phosphorus (211.0 mg) supports bone health and energy production, while magnesium (35.0 mg) plays a critical role in muscle function and nerve transmission. The potassium content (284.0 mg) helps in maintaining proper heart function, and zinc (0.42 mg) supports immune system function.
Vitamins in Sturgeon
Sturgeon is packed with vitamins, particularly B-vitamins. Niacin (8.3 mg) is abundant, helping to boost energy production and support skin health. It also provides a notable amount of vitamin B12 (2.2 mcg), which is vital for red blood cell formation and maintaining a healthy nervous system. Sturgeon’s vitamin A content (210.0 mcg) promotes good vision and supports the immune system, while the small amounts of vitamin E (0.5 mg) and vitamin D2 (10.3 mcg) provide antioxidant benefits and help maintain healthy bones.
Allergen Information
Sturgeon, being a type of fish, is considered a common allergen. People who are allergic to fish should avoid consuming sturgeon and its products. Cross-contamination with other fish species may also be a concern, so individuals with severe fish allergies should take extra precautions when handling or preparing this ingredient.
Dietary Preferences
Sturgeon is an excellent choice for a variety of diets:
- Paleo: This nutrient-rich fish is a great fit for paleo diets, offering natural sources of protein and healthy fats.
- Keto: With virtually no carbohydrates, sturgeon makes a perfect option for those following a ketogenic lifestyle.
- Low Carb: Ideal for low-carb diets, sturgeon provides high protein with minimal fat and zero carbs.
- Gluten-Free: As a pure animal protein, sturgeon is naturally gluten-free, making it a safe option for those with gluten sensitivities or celiac disease.
- Diabetic-Friendly: Due to its high protein and low carbohydrate content, sturgeon can be a good choice for individuals managing blood sugar levels.
Cooking Advice
Sturgeon is incredibly versatile and can be prepared in a variety of ways, depending on your preferences. It can be grilled, pan-seared, or baked, and it pairs wonderfully with a variety of sides like roasted vegetables, grains, or fresh salads. Its mild flavor makes it a great base for marinades and sauces, whether you’re preparing a rich, buttery sauce or a light citrus glaze.
For a simple preparation, try pan-searing sturgeon fillets with a bit of olive oil, garlic, and herbs like thyme or rosemary. You can also smoke it for a traditional taste, or serve it in a creamy fish chowder. Because sturgeon is relatively mild, it lends itself well to a wide range of flavor profiles, from delicate lemon and dill combinations to rich, spicy marinades.
Conclusion
Sturgeon is a rich, flavorful fish that provides a host of nutritional benefits. It is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals, including B vitamins, phosphorus, and magnesium. With its mild taste and firm texture, sturgeon can be prepared in countless ways, making it an ideal choice for those seeking to enhance their culinary creations. Whether you’re looking for a nutrient-dense option for a special meal or simply want to enjoy the versatility of fish, sturgeon is an ingredient that should not be overlooked.
Enjoy it in your next dish and savor the unique and delicious flavors it brings to your table!
