Abalone (Mixed Species, Raw) – Nutritional Information and Overview
Abalone, a type of marine mollusk, is a highly prized delicacy known for its tender meat and subtle, slightly sweet flavor. It’s considered a gourmet ingredient in various cuisines, particularly in Asian and Mediterranean dishes. Raw abalone from mixed species offers a delightful combination of textures and nutrients, making it an excellent choice for those looking to add a luxurious and health-conscious touch to their meals.
This shellfish is not only prized for its unique taste and texture but also for its impressive nutritional profile, providing a wealth of essential vitamins and minerals. Whether you enjoy it grilled, sautéed, or incorporated into a salad, abalone is a versatile ingredient that can elevate a variety of dishes while contributing to a balanced diet.
Below is a detailed breakdown of the nutritional information for raw mixed-species abalone:
Nutritional Information (Per 100g of Raw Abalone, Mixed Species)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 105.0 kcal |
| Protein | 17.1 g |
| Total Fat | 0.76 g |
| Saturated Fat | 0.149 g |
| Carbohydrates | 6.01 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 31.0 mg |
| Iron | 3.19 mg |
| Magnesium | 48.0 mg |
| Phosphorus | 190.0 mg |
| Potassium | 250.0 mg |
| Sodium | 301.0 mg |
| Zinc | 0.82 mg |
| Copper | 0.196 mcg |
| Manganese | 0.04 mg |
| Selenium | 44.8 mcg |
| Vitamin C | 2.0 mg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 1.5 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 0.73 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 4.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Abalone is a type of shellfish, which is one of the most common allergens, especially for individuals with sensitivities to crustaceans or mollusks. It is crucial for individuals with shellfish allergies to avoid consuming abalone or any dishes that may contain it. If you are preparing dishes with abalone, it is essential to be mindful of cross-contamination with other shellfish and allergens.
Dietary Preferences
Abalone is a nutritious choice for several dietary preferences and is suitable for individuals following:
- Paleo Diet: Abalone is a whole food that fits well into a paleo lifestyle, offering a source of high-quality protein and essential nutrients.
- Low-Carb Diets: With just 6.01 grams of carbohydrates per 100 grams, abalone is a good option for those following low-carb or ketogenic diets.
- High-Protein Diets: With a high protein content of 17.1 grams per 100 grams, abalone makes an excellent addition to high-protein diets, such as those aimed at muscle building or weight management.
- Gluten-Free Diets: As a naturally gluten-free food, abalone is a safe choice for individuals avoiding gluten.
- Low-Sodium Diets: While abalone does contain sodium (301 mg per 100 grams), it is still considered a reasonable option for people who need to monitor their sodium intake, though those with strict low-sodium requirements may want to limit consumption.
- Mediterranean and Seafood Lovers: Due to its flavor and nutritional profile, abalone fits well into a Mediterranean diet, which emphasizes seafood, healthy fats, and lean proteins.
Advice for Preparation and Cooking
When cooking with abalone, it’s important to handle it with care to preserve its delicate flavor and texture. Here are a few tips:
- Cleaning Abalone: If you’re working with fresh abalone, you will need to remove the tough outer shell, followed by detaching the meat from the inner membrane. Be sure to clean the meat thoroughly before cooking.
- Sautéing or Grilling: Abalone is best when cooked quickly to maintain its tender texture. Lightly sauté or grill the abalone, using minimal seasoning to allow its natural flavor to shine.
- Cooking Time: Because abalone is delicate, it doesn’t require long cooking times. Overcooking can lead to a tough, rubbery texture, so be mindful of timing. A quick sear in a hot pan or a brief grilling session is usually enough to achieve the perfect result.
- Pairing: Abalone pairs wonderfully with fresh herbs, citrus, and mild sauces. Consider serving it with a lemon-butter sauce or a light white wine reduction to complement its delicate flavor.
Conclusion
Abalone is an exceptional choice for those seeking a nutritious, flavorful, and luxurious ingredient to elevate their dishes. Whether enjoyed as the centerpiece of a seafood feast or incorporated into soups and salads, abalone offers a wide range of health benefits, including high-quality protein, essential vitamins, and minerals. While it may be considered a delicacy, its versatile use in the kitchen and its unique texture make it a worthwhile addition to many culinary adventures.
If you’re looking for a high-protein, low-fat, and nutrient-packed ingredient, raw mixed-species abalone offers a perfect balance of health benefits and culinary delight. Enjoy it as part of a balanced diet and explore the many creative ways this gourmet mollusk can be prepared and enjoyed.
