Abalone, Mixed Species, Cooked and Fried: Nutritional Information
Abalone, a prized seafood known for its delicate texture and mild flavor, is often enjoyed in various culinary preparations. When cooked and fried, it offers a unique combination of nutrients that contribute to both flavor and health benefits. Below is a detailed breakdown of the nutritional content of mixed species abalone when cooked and fried, offering insight into its macro and micronutrient composition.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 189 kcal |
| Protein | 19.63 g |
| Total Fat | 6.78 g |
| Saturated Fat | 1.646 g |
| Carbohydrates | 11.05 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 37 mg |
| Iron | 3.8 mg |
| Magnesium | 56 mg |
| Phosphorus | 217 mg |
| Potassium | 284 mg |
| Sodium | 591 mg |
| Zinc | 0.95 mg |
| Copper | 0.228 µg |
| Manganese | 0.07 mg |
| Selenium | 51.8 µg |
| Vitamin C | 1.8 mg |
| Thiamine (Vitamin B1) | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.13 mg |
| Niacin (Vitamin B3) | 1.9 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 5.0 µg |
| Vitamin B12 | 0.69 µg |
| Vitamin A | 2.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Abalone, like many shellfish, is classified as a major allergen and can cause severe allergic reactions in individuals who are sensitive. If you or your guests have a shellfish allergy, it is essential to avoid dishes containing abalone. Always check for cross-contamination and ensure that the dish is free of shellfish allergens when preparing or serving this ingredient.
Dietary Preferences
Abalone, particularly when cooked and fried, fits into several dietary preferences but with some considerations:
- Paleo: Abalone is a great option for those following a paleo diet, as it is a naturally occurring source of protein and healthy fats.
- Keto: With a moderate fat content and low carbohydrate count, fried abalone can be suitable for those following a keto or low-carb lifestyle.
- Gluten-Free: Fried abalone can be made gluten-free if prepared using non-wheat flour alternatives, making it a safe option for those with celiac disease or gluten intolerance.
- Low-Sodium: While abalone does contain a notable amount of sodium (591 mg per 100g), it can still be consumed in moderation by individuals on low-sodium diets, especially when paired with low-sodium ingredients.
Nutritional Insights and Health Benefits
-
High in Protein: At 19.63 grams of protein per 100g, abalone provides a substantial protein source, which is essential for muscle growth, tissue repair, and overall body maintenance. It’s an excellent choice for those seeking to increase their protein intake without resorting to meat-based sources.
-
Rich in Minerals: Abalone offers a variety of essential minerals, including phosphorus (217 mg), magnesium (56 mg), and potassium (284 mg). These minerals are vital for bone health, muscle function, and maintaining proper fluid balance in the body.
-
Moderate Fat Content: With 6.78 grams of total fat, including 1.646 grams of saturated fat, abalone is relatively low in fat compared to many other protein sources, making it a lean option for those mindful of their fat intake. Its fatty acid profile, when consumed in moderation, aligns well with balanced dietary goals.
-
Low in Carbs and Fiber: At 11.05 grams of carbohydrates and no dietary fiber, abalone is a low-carb option, suitable for individuals following low-carb or ketogenic diets. However, it does not contribute much to daily fiber intake.
-
Vitamins and Antioxidants: Although abalone is not a major source of vitamins, it provides small amounts of key vitamins such as Vitamin C (1.8 mg), Vitamin B12 (0.69 µg), and Vitamin A (2.0 µg). These vitamins play important roles in immune health, red blood cell formation, and vision support, respectively.
Cooking and Preparation Tips
To maximize the nutritional benefits and flavor of abalone, here are some helpful tips:
-
Avoid Overcooking: Abalone has a delicate texture, and overcooking it can lead to a tough, rubbery consistency. Frying it quickly over medium heat is often the best approach to preserve its tender qualities.
-
Pair with Fresh Vegetables: Since abalone is relatively low in fiber, pair it with a side of fiber-rich vegetables such as steamed greens or a salad to round out the meal. This will also provide additional vitamins and minerals to complement the abalone’s nutrient profile.
-
Use Light Seasoning: Given its naturally mild and sweet flavor, avoid overpowering the abalone with heavy spices. Instead, opt for a light seasoning of lemon, garlic, and fresh herbs to enhance its delicate taste.
-
Consider Healthier Frying Options: If you’re looking to reduce the amount of fat in your dish, consider pan-frying the abalone using a small amount of healthy oil, such as olive oil, rather than deep frying.
Conclusion
Abalone, particularly when cooked and fried, provides a delicious and nutritious seafood option that is packed with high-quality protein, essential minerals, and a moderate amount of healthy fats. While it is a low-carb option, it is also an allergen for those with shellfish sensitivities, so it should be avoided by individuals with such allergies. When prepared properly, abalone can be a healthy addition to a balanced diet, fitting into various dietary preferences like paleo and keto, while offering valuable nutrients in a relatively low-calorie package.
Enjoy abalone as a flavorful part of a well-rounded meal, paired with nutrient-dense vegetables or grains for a complete dining experience!
