Sunfish Pumpkin Seed (Raw) – Nutritional Information
The sunfish pumpkin seed is a nutrient-packed fish variety that is low in fat but high in protein, making it an excellent choice for those looking to incorporate lean protein into their diet. Often found in freshwater environments, this fish offers a variety of essential minerals and vitamins, making it a great addition to a well-rounded meal plan.
Here is a detailed breakdown of the nutritional profile of sunfish pumpkin seed (raw):
| Nutrient | Amount per 100g |
|---|---|
| Energy | 89.0 kcal |
| Protein | 19.4 g |
| Total Fat | 0.7 g |
| Saturated Fat | 0.139 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 80.0 mg |
| Iron | 1.2 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 180.0 mg |
| Potassium | 350.0 mg |
| Sodium | 80.0 mg |
| Zinc | 1.55 mg |
| Copper | 0.3 mcg |
| Manganese | 0.7 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (B1) | 0.08 mg |
| Riboflavin (B2) | 0.07 mg |
| Niacin (B3) | 1.2 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 15.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Vitamin A | 15.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sunfish pumpkin seed (raw) is considered a type of fish and may cause allergic reactions in individuals who are sensitive to fish proteins. It is essential to avoid this ingredient if you have a fish allergy. As with any seafood product, cross-contamination with other allergens like shellfish or crustaceans may occur during processing.
Dietary Preferences:
- Low in Carbohydrates: With no carbohydrates and no added sugars, sunfish pumpkin seed is an excellent option for low-carb and keto diets.
- High in Protein: The fish offers a generous 19.4 grams of protein per 100 grams, making it a perfect addition to high-protein diets for muscle building or maintaining healthy bodily functions.
- Low in Fat: It contains only 0.7 grams of total fat, making it an ideal choice for those seeking to limit fat intake while still benefiting from a protein-rich food source.
- Rich in Micronutrients: With a good supply of essential minerals like calcium, magnesium, phosphorus, potassium, zinc, and selenium, this fish offers a well-rounded nutrient profile.
Advice:
Sunfish pumpkin seed is a versatile ingredient that can be enjoyed in a variety of culinary preparations. Its mild flavor allows it to pair well with many seasonings and cooking methods, from grilling and baking to inclusion in soups, stews, and salads. When preparing, ensure that it is cooked thoroughly to avoid any potential foodborne illness. For individuals on specialized diets, such as paleo or Whole30, this nutrient-dense fish aligns perfectly with their guidelines.
Sunfish pumpkin seed can also be an excellent addition to meals for children and older adults, as its rich B-vitamins and omega-3 content support brain and heart health.
Conclusion:
Sunfish pumpkin seed (raw) is a nutritional powerhouse, providing an excellent source of lean protein and essential minerals while being low in fat and carbohydrates. Whether you’re following a specific dietary regimen or simply seeking a wholesome, tasty ingredient, this fish variety is a fantastic choice for any meal. Its versatility and nutritional benefits make it a great option to include in your next healthy recipe.
