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Carp — Nutrients, Health Benefits, And Shopping Tips

Carp photo

Listonic Team

September 4, 2024

Carp is a freshwater fish that is both nutritious and flavorful. Understand the dietary benefits of carp, learn about the best methods for cooking this often underappreciated fish to bring out its best flavors, and get tips on choosing the freshest carp from markets or wild sources.

Nutrients

Check the detailed nutritional values of a carp, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 127 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium54 mg2.35%
Total Fat6 7.69%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes carp stand out:

18 g

🧀 Good Protein Content

Key takeaways

🛒
Choose fresh carp with clear eyes and clean gills. The flesh should be firm and have a mild smell.
😋
Carp is a popular freshwater fish in many cuisines and is often used in traditional holiday dishes.
📦
Refrigerate fresh carp in an airtight container and consume within 1-2 days. For extended storage, freeze it for up to 3-6 months, ensuring it's well-wrapped to avoid freezer burn.

Health benefits

Find out how carp can be a nutritious addition to your diet, providing essential nutrients that support overall health.
  • Rich in protein, which is essential for muscle growth, repair, and overall body function.
  • Contains healthy fats, particularly omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • Provides essential vitamins and minerals such as Vitamin B12, selenium, and phosphorus, which support overall health and well-being.
  • Supports heart health due to its omega-3 fatty acid content, which can help lower cholesterol levels and reduce the risk of heart disease.
  • Low in calories and high in nutrients, making it a healthy addition to a balanced diet.

Health risks

Recognize the potential health concerns and risks related to carp.
  • High mercury content which can pose health risks, particularly if consumed frequently, leading to mercury accumulation in the body.
  • Risk of contamination with pollutants or toxins, especially if the fish is sourced from polluted waters, which can affect long-term health.
  • Potential for allergic reactions particularly in individuals with fish allergies, causing symptoms like itching, swelling, or difficulty breathing.
  • High fat content in some types of carp, which can contribute to increased cholesterol levels and heart disease risk if consumed in large quantities.
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How to choose carp

Fresh carp should have clear, bright eyes and firm flesh that springs back when touched. The gills should be a healthy red color, indicating the fish is fresh.

Avoid carp with a slimy surface or an ammonia-like smell, as these are clear indicators the fish is past its prime. Good quality carp should not have any dark spots on its skin or bruises.

How to choose carp

How to store carp

Fresh carp should be kept in the refrigerator and consumed within 1-2 days. Store it in an airtight container or wrap it securely to preserve its quality. For extended storage, freezing is a viable option, allowing it to last up to 3-6 months.

Leaving carp at room temperature can lead to rapid spoilage, so it’s important to keep it chilled at all times. Once thawed, do not refreeze, as this may compromise its texture and flavor. Always use sanitized utensils and surfaces to avoid contamination.

✅ Extra Tip

For added freshness, store fresh carp on a bed of ice in the refrigerator; this helps maintain the cold temperature and keeps the fish at its best quality.

How long does it last?

Carp can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, it can be frozen and kept for up to 3-6 months. Ensure it is wrapped tightly to prevent freezer burn.

What to do with leftovers?

Leftover carp can be used in a variety of dishes. Flake the cooked fish and add it to salads for a protein boost, or mix it into a pasta dish with a light sauce. Carp is also great in fish cakes, where it can be combined with breadcrumbs, eggs, and seasonings, then fried until golden.

Use carp in a stir-fry with vegetables and rice, or add it to a fish stew with a tomato or coconut-based broth. If you have a lot of carp, consider making a batch of fish tacos, topped with slaw and a tangy sauce. Carp can also be used as a filling for sandwiches or wraps with fresh greens and a squeeze of lemon. For a unique twist, try using flaked carp in a quiche or frittata for a savory breakfast or brunch.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How carp supports specific health conditions

Carp is a nutrient-dense fish rich in omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. It provides high-quality protein that promotes muscle health and tissue repair. Carp is also a good source of selenium, which supports immune function and helps protect cells from oxidative stress. Additionally, carp contains B vitamins, promoting brain function and energy metabolism.

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