Red Snapper: Nutritional Information & Health Benefits
Red snapper, a popular and flavorful fish, is an excellent source of high-quality protein and essential nutrients. Whether grilled, baked, or fried, it serves as a great option for those seeking a healthy, lean source of protein in their diet. Below is the detailed nutritional breakdown of red snapper, highlighting its key components and their health benefits.
Nutritional Breakdown of Red Snapper (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 104.44 kcal |
| Protein | 22.79 g |
| Fat | 1.34 g |
| Saturated Fat | 0.49 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugar | 0.00 g |
| Calcium | 8.39 mg |
| Iron | 0.37 mg |
| Magnesium | 32.65 mg |
| Phosphorus | 204.00 mg |
| Potassium | 446.00 mg |
| Sodium | 59.89 mg |
| Zinc | 0.34 mg |
| Copper | 0.03 mcg |
| Manganese | 0.01 mg |
| Selenium | 12.84 mcg |
| Vitamin C | 0.00 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 3.14 mg |
| Vitamin B6 | 66.93 mcg |
| Folate (B9) | 1386.00 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A | 0.00 mcg |
| Vitamin E | 0.85 mg |
| Vitamin D2 | 0.00 mcg |
Health Benefits of Red Snapper
Red snapper is a lean, protein-packed fish that offers a variety of health benefits, making it an ideal choice for anyone looking to boost their intake of essential nutrients. Here are some of the primary health benefits:
- High in Protein: At 22.79 grams per 100 grams, red snapper provides an excellent source of high-quality protein, which is essential for muscle repair, immune function, and overall body health.
- Rich in Magnesium and Potassium: These minerals play vital roles in supporting heart health, regulating blood pressure, and maintaining proper nerve and muscle function. With 446 mg of potassium and 32.65 mg of magnesium, red snapper contributes to your daily mineral needs.
- Good Source of Phosphorus: Phosphorus (204 mg per 100g) is important for bone health, energy production, and cell repair.
- Low in Fat and Carbs: With just 1.34 grams of fat (mostly unsaturated) and no carbohydrates, red snapper is an excellent option for low-fat, low-carb diets.
- Boosts Immune Function: With the inclusion of selenium (12.84 mcg) and zinc (0.34 mg), red snapper supports immune health and antioxidant defense.
Allergen Information
Red snapper is a fish and may trigger allergies in individuals sensitive to seafood. If you or anyone in your household has a seafood allergy, it is important to consult with a healthcare provider before consuming red snapper.
Dietary Preferences
- Gluten-Free: Red snapper naturally contains no gluten, making it a safe choice for those following a gluten-free diet.
- Low-Carb: With zero carbohydrates per 100g, it fits well within ketogenic, paleo, or other low-carb diets.
- Low-Calorie: At just 104.44 kcal per 100g, it is an excellent option for those looking to manage their weight while still enjoying a filling and nutritious meal.
- Paleo and Mediterranean Diets: Due to its high protein content and low fat, red snapper is a perfect match for those following paleo or Mediterranean diets, which emphasize whole foods, lean proteins, and healthy fats.
Cooking Tips and Serving Suggestions
Red snapper is versatile in the kitchen and can be prepared in a variety of ways, from grilling to baking or pan-frying. To enhance its natural flavor, you can marinate the fish in a mixture of olive oil, lemon juice, garlic, and your favorite herbs, such as rosemary or thyme. For a simple yet flavorful dish, try baking the fish with a sprinkle of sea salt, pepper, and a dash of paprika.
Red snapper pairs wonderfully with roasted vegetables, steamed greens, or a light citrus salad. It also works well as a topping for tacos or served alongside a hearty grain like quinoa for a balanced meal.
Conclusion
With its impressive nutritional profile, red snapper is a fantastic addition to any healthy diet. Whether youβre looking to boost your protein intake, manage your weight, or enjoy a flavorful meal, this fish offers a wide range of benefits. Its versatility in the kitchen makes it suitable for various culinary styles and dietary needs, ensuring that it can be enjoyed by a wide variety of people.
Enjoy the wholesome goodness of red snapper and experience the delicious balance of flavor and nutrition!
