Fish β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
π₯ 206 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 22 g | 44% |
| Sodium | 60 mg | 2.61% |
| Total Fat | 12 | 15.38% |
*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.
22 g
💪 High Protein Content
Did you know?
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Contains essential vitamins and minerals such as Vitamin D, Vitamin B12, iodine, and selenium, which support overall health and well-being.
- Supports eye health due to the presence of omega-3 fatty acids and Vitamin A (in fatty fish), which help maintain good vision.
- May improve mood and mental health by reducing symptoms of depression and anxiety due to its omega-3 content.
Health risks
- Risk of mercury contamination particularly in larger or predatory fish, which can pose health risks, especially for pregnant women and young children.
- Potential for allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
- Risk of contamination with harmful bacteria, parasites, or toxins, particularly in raw or undercooked fish, leading to potential foodborne illness.
- Environmental concerns related to overfishing and unsustainable fishing practices, which can impact marine ecosystems and lead to species depletion.
How to choose fish
Good quality fresh fish has bright, clear eyes and red gills. The skin should be shiny and moist. Press the flesh; it should spring back quickly.
Reject any fish with a fishy or sour smell, which is a clear indicator of age. Fresh fish should smell like the ocean and have firm, unblemished skin.
How to store fish
Fresh fish should be stored in the refrigerator and used within one to two days. Wrap it in plastic wrap or place in an airtight container to keep it fresh. Freezing fish can extend its shelf life up to three months.
Fish left exposed to air can develop a strong odor and lose its texture. It is essential to keep it away from other strong-smelling foods. Proper sealing will maintain its freshness and flavor.
β Extra Tip
How long does it last?
Fish can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, fish can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.
What to do with leftovers?
π¨ββοΈοΈ Medical disclaimer
How fish supports specific health conditions
Fish is a rich source of protein, promoting muscle health and tissue repair. It also contains omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. Fatty fish, such as salmon and mackerel, are excellent for brain function, improving cognitive health and memory. Fish also provides essential vitamins and minerals like vitamin D and selenium, which support immune health and bone health.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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