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Fish Sauce β€” Nutrients, Health Benefits, and Shopping Tips

Fish sauce photo

Listonic Team

September 6, 2024

Fish sauce, a pungent, salty condiment made from fermented fish, is a cornerstone of Southeast Asian cuisine. Discover the depth of flavor it can add to dishes, learn how to choose a high-quality fish sauce, and explore its use in cooking to enhance savory flavors without overpowering dishes.

Nutrition facts

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

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Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 35 kcal

Nutrients per: 100 g% Daily Value*
Carbs5 g1.82%
Fiber0 g-
Sugars3 g6%
Glycemic Index35 -
Protein6 g12%
Sodium4355 mg189.35%
Total Fat0 -

*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 fish sauce stand out:

35

🍏 Low-Calorie Foods

35

🟢 Low Glycemic Index

Did you know?

πŸ˜‹
Fish sauce is a key ingredient in many Southeast Asian cuisines, known for its umami flavor.
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Store unopened fish sauce in a cool, dry place. Once opened, refrigerate and use within six months to a year.Store frozen fish sticks in the freezer in their original packaging. Once opened, transfer to an airtight container or freezer bag and use within six months.

Health benefits

Discover how fish sauce can add depth of flavor to your dishes while providing essential nutrients that enhance your diet and support digestive health.
  • Enhances flavor in dishes, adding a rich, savory taste that can make meals more enjoyable and palatable.
  • Contains some essential minerals such as iodine, which supports thyroid function and overall health.
  • Low in calories, making it a flavorful addition to dishes without significantly increasing calorie intake.
  • May provide umami flavor which can enhance the taste and satisfaction of meals, potentially reducing the need for added salt and fat.

Health risks

Understand the risks associated with consuming fish sauce.
  • High sodium content which can contribute to hypertension and increased cardiovascular risks, particularly if consumed frequently or in large quantities.
  • Risk of contamination with harmful bacteria or toxins if the fish sauce is not properly processed or stored, leading to potential foodborne illness.
  • Potential for allergic reactions in individuals with fish or seafood allergies, causing symptoms like itching, swelling, or difficulty breathing.
  • Strong odor and flavor which may cause digestive discomfort or aversion in some individuals, particularly if they are sensitive to strong-tasting foods.
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How to choose fish sauce

A superior fish sauce is clear and has a deep amber color. It should have a strong umami flavor with a balance of saltiness. Smell the sauce; it should not be overly pungent but rather have a rich, complex aroma.

Do not choose fish sauce that is cloudy or overly harsh on the nose, as these characteristics can indicate spoilage or inferior quality. Good fish sauce should enhance dishes with its depth of flavor without overpowering them.

How to choose fish sauce

How to store fish sauce

Fish sauce should be stored in a cool, dark place before opening. Refrigerate after opening to keep its flavor intact. Properly stored, fish sauce can last up to a year.

Heat and light exposure can degrade fish sauce, impacting its quality. Keeping the bottle tightly sealed prevents air from affecting its flavor. Avoid storing near heat sources to maintain its distinct taste.

βœ… Extra Tip

Use a clean utensil each time you pour fish sauce to prevent contamination and spoilage.

How long does it last?

Fish sauce can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 6 months for the best quality. Always check for any signs of spoilage before using.

What to do with leftovers?

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πŸ‘¨β€βš•οΈοΈ 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.

How fish sauce supports specific health conditions

Fish sauce is a flavorful condiment rich in umami, adding depth to dishes. It provides small amounts of protein, contributing to muscle health, but is high in sodium, so it should be consumed in moderation to maintain heart health. Its salty and savory flavor makes it a versatile ingredient in cooking, and pairing it with vegetables and lean proteins can help balance the nutritional profile of meals. Fish sauce can also support digestive health when used sparingly.

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