Scup (Raw) – Nutritional Information
Scup, a small fish often overlooked in culinary circles, offers a lean and nutritious option for seafood lovers. It is known for its tender, flaky flesh and mild flavor, making it an excellent choice for various dishes. This nutritional profile reflects the benefits of consuming scup raw, providing a good source of protein and essential minerals while remaining low in carbohydrates and fat.
Nutritional Breakdown per 100g of Raw Scup:
| Nutrient | Amount |
|---|---|
| Energy | 105 kcal |
| Protein | 18.88 g |
| Total Fat | 2.73 g |
| Saturated Fat | 0.64 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 40 mg |
| Iron | 0.53 mg |
| Magnesium | 23 mg |
| Phosphorus | 185 mg |
| Potassium | 287 mg |
| Sodium | 42 mg |
| Zinc | 0.48 mg |
| Copper | 0.051 mg |
| Manganese | 0.035 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.11 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 4.1 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 15 mcg |
| Vitamin B12 | 1.4 mcg |
| Vitamin A | 27 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 1.2 mcg |
Key Health Benefits of Scup:
- High in Protein: With almost 19g of protein per 100g, scup is an excellent source of lean protein, ideal for muscle building and repair.
- Rich in Essential Minerals: Scup provides significant amounts of phosphorus, potassium, and magnesium, which play vital roles in bone health, muscle function, and nerve transmission.
- Low in Fat: With just 2.73g of total fat and only 0.64g of saturated fat, scup is a heart-healthy fish, offering a low-calorie option for those looking to maintain a balanced diet.
- Packed with Vitamins: While scup is not high in vitamin C, it provides a good dose of B vitamins (especially B12 and niacin), which are crucial for energy production and metabolic function.
- Rich in Selenium: A key antioxidant, selenium supports immune function and may help protect the body from oxidative stress.
Allergen Information:
Scup is a fish, which is one of the top eight allergens. People with fish allergies should avoid consuming scup or any fish-related products. Additionally, individuals who experience shellfish allergies should be cautious, as cross-contamination may occur.
Dietary Preferences:
Scup is suitable for a variety of dietary plans:
- Low-fat and High-protein: Ideal for those following a low-fat or high-protein diet.
- Paleo and Keto: Scup fits well within both paleo and ketogenic diets due to its low carbohydrate content and high protein and fat ratio.
- Gluten-Free: Naturally free of gluten, making it a safe choice for individuals with gluten sensitivities or celiac disease.
- Diabetic-Friendly: With no carbohydrates and minimal sugar, scup is an excellent choice for those managing blood sugar levels.
Preparation Tips:
- Cooking Methods: Scup can be grilled, baked, or pan-seared to bring out its delicate flavor. It can also be enjoyed raw in dishes such as ceviche or sushi.
- Flavor Pairings: Try pairing scup with lemon, garlic, or fresh herbs like dill and parsley. It complements light side dishes such as sautéed vegetables, quinoa, or a simple salad.
- Storage: Fresh scup should be stored in the refrigerator and consumed within a day or two for the best flavor and texture. If you plan to store it longer, freezing is an option, but be sure to properly wrap the fish to prevent freezer burn.
Conclusion:
Scup, with its excellent protein content, low fat, and abundance of essential nutrients, is a versatile and nutritious seafood option. Whether prepared simply or as part of a more elaborate dish, scup can enhance your meal while supporting a healthy, balanced diet. Its mild taste and health benefits make it an attractive choice for anyone looking to incorporate more fish into their diet.
