Fish, drum, freshwater
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
130
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 77 (58.8%) |
| Fat | 48 (37.2%) |
| Total | 130 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 60 (70.9%) |
| Protein | 19 (22.5%) |
| Fat | 5.4 (6.3%) |
| Ash | 1.2 (1.4%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein. 3 ounces of cooked freshwater drum contains about 20 grams of protein
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A good source of omega-3 fatty acids. Freshwater drum is high in heart-healthy omega-3s like EPA and DHA
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Rich in vitamins and minerals. Provides selenium, niacin, vitamin B12 and phosphorus
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Low in saturated fat. The meat is lean and contains less than 1 gram of saturated fat per 3 ounce serving
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May support brain health. The omega-3 fatty acids in drum can aid brain and nervous system function
Risks
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High in mercury. Freshwater fish like drum can accumulate mercury in their bodies from polluted water which can pose health risks if consumed regularly or in large amounts
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May contain parasites. Fish can sometimes harbor parasites and worms that can infect humans if the fish is eaten raw or undercooked
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High in calories and fat. Drum is high in calories and saturated fat which can contribute to weight gain and increased risk of heart disease if consumed in excess
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Bones may be problematic. Small bones in fish like drum can pose a choking hazard or cause damage if swallowed or become lodged in throat or digestive tract
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Cooking method matters. Dry heat cooking like baking, broiling or pan frying is generally healthier than frying but oils used in cooking can contribute unhealthy fats if consumed in large amounts
Additional Information
Fish, specifically drum fish, is a highly nutritious food choice that offers numerous health benefits. When cooked using dry heat methods, such as baking, grilling, or broiling, drum fish retains its nutritional value while providing a delicious and versatile meal option. However, it is important to consider certain risks associated with consuming drum fish as well.
Starting with the nutritional benefits, drum fish is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting the immune system, and maintaining proper hormone and enzyme function. Consuming drum fish can help meet daily protein requirements, particularly for individuals following a balanced diet or engaging in physical activities that require muscle repair and growth.
Another notable benefit of drum fish is its rich content of omega-3 fatty acids. These essential fats play a crucial role in brain health, reducing inflammation, and promoting heart health. Omega-3 fatty acids have been associated with a lower risk of cardiovascular diseases, improved cognitive function, and reduced inflammation in the body. Including drum fish in the diet can help boost omega-3 fatty acid intake and support overall health.
Drum fish is also a good source of several essential vitamins and minerals. It contains B vitamins, including niacin, vitamin B6, and vitamin B12, which are important for energy production, nervous system function, and the formation of red blood cells. Additionally, drum fish provides minerals like selenium, phosphorus, and potassium, which contribute to various physiological processes such as bone health, cell function, and electrolyte balance.
Despite its nutritional benefits, there are some risks associated with consuming drum fish. One concern is the potential presence of environmental contaminants, particularly mercury. Mercury is a heavy metal that can accumulate in fish due to pollution in water bodies. Long-term exposure to high levels of mercury can be harmful, especially for pregnant women, nursing mothers, and young children. Therefore, it is important to choose fish varieties known to be low in mercury and limit consumption of drum fish to moderate levels.
Furthermore, individuals with fish allergies should exercise caution when consuming drum fish or any other fish varieties. Fish allergies can cause severe allergic reactions, ranging from hives and itching to difficulty breathing. If you have a known fish allergy, it is best to avoid drum fish altogether.
In conclusion, drum fish cooked using dry heat methods is a highly nutritious food choice. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Regular consumption of drum fish can support muscle growth, heart health, brain function, and overall well-being. However, it is important to be mindful of potential risks associated with environmental contaminants, such as mercury, and to consider individual allergies. By making informed choices and consuming drum fish in moderation, individuals can enjoy its nutritional benefits while minimizing potential risks.