Whale Shark: A Nutritional Powerhouse
The whale shark, a majestic and unique creature of the sea, is not just known for its impressive size, but also for its nutritional value. Although not a typical ingredient in many kitchens, when looking at the nutrients it provides, it offers a protein-packed option for those looking to explore the sea’s bounty. Below is a breakdown of the nutritional information that comes with this fascinating fish.
Nutritional Information of Whale Shark (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 95.8 kcal |
| Protein | 21.83 g |
| Total Fat | 0.82 g |
| Saturated Fat | 0.266 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 8.32 mg |
| Iron | 0.33 mg |
| Magnesium | 20.61 mg |
| Phosphorus | 274.0 mg |
| Potassium | 365.0 mg |
| Sodium | 116.0 mg |
| Zinc | 0.38 mg |
| Copper | 0.1 mcg |
| Manganese | 0.01 mg |
| Selenium | 33.95 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.06 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 2.9 mg |
| Vitamin B6 | 125.0 mcg |
| Folate | 1605.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Highlights
The whale shark offers an outstanding protein content, with a generous 21.83 grams per 100 grams. This makes it an excellent option for those looking to build muscle or maintain lean tissue. Despite its low fat content (only 0.82 grams), this fish still provides a rich source of essential vitamins and minerals.
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Protein Powerhouse: The whale shark is packed with protein, which is essential for muscle repair, growth, and overall body functions. Whether you’re an athlete or just someone in need of a nutrient-dense meal, this fish offers substantial amounts of protein.
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Minerals Galore: Whale shark provides a wide array of essential minerals such as phosphorus, magnesium, potassium, and calcium. Phosphorus, for example, plays a pivotal role in bone health and cellular functions, while magnesium supports muscle and nerve function. Potassium is vital for heart and muscle function, and calcium is key for maintaining strong bones and teeth.
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Low in Fat: With only 0.82 grams of total fat, the whale shark is a low-fat protein source, making it an excellent choice for individuals seeking to reduce their fat intake without sacrificing their protein needs. Additionally, it contains a small amount of saturated fat, which is essential for maintaining hormone balance in the body.
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No Carbs or Sugars: For those on a low-carb or ketogenic diet, the whale shark fits perfectly into your nutritional plan, as it contains no carbohydrates or sugars. This makes it an ideal choice for anyone aiming to maintain stable blood sugar levels.
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Rich in Vitamins and Trace Elements: Although it lacks Vitamin C, whale shark provides significant levels of essential B vitamins such as niacin (B3), thiamine (B1), riboflavin (B2), and vitamin B6, which support energy production and metabolic processes. Furthermore, it is a great source of selenium, a powerful antioxidant that helps protect cells from damage and supports thyroid function.
Allergen Information
As with any fish, whale shark may cause allergic reactions in individuals who are allergic to seafood. If you have any known fish allergies, it is advised to avoid consuming this or any other similar fish.
Dietary Preferences
- High-Protein Diet: Whale shark is an excellent source of lean protein, making it suitable for those following a high-protein or bodybuilding diet.
- Low-Fat Diet: Due to its minimal fat content, it aligns well with low-fat dietary preferences.
- Low-Carb or Keto Diet: With zero carbs and sugars, whale shark is perfect for individuals on a low-carb or ketogenic diet.
- Paleo and Whole30: Since whale shark is a whole food and free from added sugars and processed ingredients, it fits well within Paleo and Whole30 guidelines.
Conclusion
The whale shark may be an unusual and less common food option, but its nutritional profile makes it a valuable and versatile addition for those seeking to diversify their meals with high-protein, low-fat, and nutrient-rich fish. If you’re looking for a seafood option that’s packed with vitamins and minerals and provides a great source of lean protein, whale shark offers a remarkable choice. However, ensure it fits within your dietary needs and preferences, and always consider potential allergens before incorporating it into your meals.
At Love With Recipes, we celebrate the incredible diversity of food from around the world, and the whale shark, with its impressive nutritional value, highlights just how the ocean can provide a wealth of essential nutrients for a balanced and healthy diet.
