Whelk (Unspecified, Raw) – Nutritional Information
Whelk, a type of edible sea snail, is a seafood delicacy that offers a range of nutrients beneficial for overall health. It’s known for its low fat content and high protein levels, making it a nutritious choice for those looking to add lean protein to their diet. Below is the detailed nutritional breakdown for raw whelk:
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 137 kcal |
| Protein | 23.84 g |
| Fat | 0.4 g |
| Saturated Fats | 0.031 g |
| Carbohydrates | 7.76 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 57 mg |
| Iron | 5.03 mg |
| Magnesium | 86 mg |
| Phosphorus | 141 mg |
| Potassium | 347 mg |
| Sodium | 206 mg |
| Zinc | 1.63 mg |
| Copper | 1.03 mcg |
| Manganese | 0.447 mg |
| Selenium | 44.8 mcg |
| Vitamin C | 4.0 mg |
| Thiamin (Vitamin B1) | 0.026 mg |
| Riboflavin (Vitamin B2) | 0.107 mg |
| Niacin (Vitamin B3) | 1.05 mg |
| Vitamin B6 | 0.342 mg |
| Folate (Vitamin B9) | 6.0 mcg |
| Vitamin B12 | 9.07 mcg |
| Vitamin A | 26 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Considerations
Whelk is a fantastic source of high-quality protein, providing over 23 grams per 100 grams, which is important for muscle repair and maintenance. It’s also low in fat, with only 0.4 grams of total fat, and contains negligible saturated fat, making it a heart-healthy option.
Rich in essential minerals, whelk is an excellent source of iron (5.03 mg), crucial for the production of red blood cells and overall immune function. The phosphorus content (141 mg) supports strong bones and teeth, while magnesium (86 mg) plays a role in muscle function and heart health. Additionally, whelk provides a good amount of potassium (347 mg), which is vital for maintaining proper fluid balance and muscle function.
The high levels of zinc (1.63 mg) and selenium (44.8 mcg) in whelk are also noteworthy, as both are essential for maintaining a healthy immune system and protecting cells from oxidative stress. Whelk is a good source of vitamin B12 (9.07 mcg), vital for nerve health and red blood cell formation.
Though whelk is relatively low in vitamins, it does offer small amounts of vitamin C (4.0 mg) and vitamin A (26 mcg), both of which contribute to skin health and immune system function.
Allergen Information
Whelk is a seafood product, so it is important to note that it may cause allergic reactions in individuals who are sensitive to shellfish or other types of seafood. It is crucial to avoid consuming whelk if you have any known seafood allergies.
Dietary Preferences
- Pescatarian-Friendly: Whelk is a suitable option for those following a pescatarian diet.
- Low-Fat Diets: With minimal fat content, whelk is a good choice for those aiming to reduce their fat intake.
- High-Protein Diets: For those focusing on high-protein meals, whelk offers a protein-packed, lean seafood option.
Cooking Tips
Whelk can be prepared in a variety of ways, including steaming, boiling, or baking. Its firm texture and subtle flavor make it a versatile ingredient in seafood stews, soups, or even as a filling for pasta dishes. Ensure that whelk is thoroughly cooked before consumption to eliminate any foodborne illness risks associated with raw shellfish.
Conclusion
Incorporating whelk into your meals provides a nutrient-dense source of protein, vitamins, and minerals while being low in fat and carbohydrates. Whether you are a seafood enthusiast or looking to diversify your protein sources, whelk is a great addition to any healthy, balanced diet. However, individuals with seafood allergies should exercise caution and avoid consumption.
