Fish, haddock
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
63
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 | 55 (88.1%) |
| Fat | 3.4 (5.5%) |
| Total | 63 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 71 (83.4%) |
| Protein | 14 (16.3%) |
| Ash | 1.1 (1.3%) |
| Fat | 0.4 (0.5%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, with about 20 grams of protein per 3-ounce serving. Protein helps build and repair tissues throughout the body
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A good source of vitamin B12, important for red blood cell formation and neurological function. One serving provides over 10% of the Daily Value
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Rich in selenium, which acts as an antioxidant and supports thyroid function. One serving provides over 20% of the Daily Value
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Low in calories, with about 90 calories per 3-ounce serving. It is a lean source of protein
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High in omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects and may support heart health. One serving provides over 500 mg of omega-3s
Risks
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Raw fish may contain parasites like Anisakis which can cause anisakiasis if consumed raw or undercooked. Proper freezing and cooking kills these parasites
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Raw fish may contain histamines which can cause scombroid food poisoning in some people. Proper handling and refrigeration prevents growth of bacteria that produces histamines
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Raw fish is a source of mercury, though levels in haddock are generally low. Pregnant women and young children should limit intake as mercury can impact fetal and childhood development
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Raw fish provides no nutritional benefits. Cooking increases digestibility and availability of nutrients like protein and fat
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Salmonella and other bacteria on raw fish surfaces can cause foodborne illness if the fish is not properly handled and consumed raw. Cooking to proper temperatures kills these bacteria
Additional Information
Fish, specifically haddock, is a highly nutritious food that provides numerous health benefits. It is a rich source of essential nutrients such as protein, omega-3 fatty acids, vitamins, and minerals. However, there are also some potential risks associated with consuming raw haddock. Let's delve into the nutritional benefits and risks of raw haddock in detail.
Starting with the nutritional benefits, raw haddock is an excellent source of high-quality protein. Protein is crucial for the growth, repair, and maintenance of tissues in our body. It also plays a vital role in the production of enzymes, hormones, and antibodies, helping to support a strong immune system.
One of the standout nutritional attributes of haddock is its omega-3 fatty acid content. Omega-3 fatty acids are essential fats that our body cannot produce on its own, so we must obtain them from our diet. These healthy fats have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
Raw haddock is also a good source of several vitamins and minerals. It contains B vitamins, including vitamin B12, which is essential for red blood cell production and nerve function. Haddock also provides minerals such as selenium, phosphorus, and potassium, which are vital for various bodily functions, including bone health, energy production, and maintaining electrolyte balance.
Despite its nutritional benefits, there are some potential risks associated with consuming raw haddock. Raw fish, including haddock, may harbor harmful bacteria and parasites, such as Salmonella, Vibrio, and Anisakis. These microorganisms can cause foodborne illnesses, leading to symptoms like nausea, vomiting, diarrhea, and abdominal pain. Individuals with compromised immune systems, pregnant women, young children, and the elderly are particularly vulnerable to these risks.
To minimize the risks, it is crucial to ensure that the haddock is sourced from reputable suppliers and handled with proper food safety practices. Freezing raw haddock at temperatures below -4°F (-20°C) for at least 7 days can help kill potential parasites. Additionally, proper storage, handling, and thorough cooking can reduce the risk of bacterial contamination.
If you prefer to consume haddock raw, it is advisable to choose fish that has been specifically labeled as safe for raw consumption, such as sushi-grade fish. These fish are typically subject to stricter quality control measures to ensure their safety.
In conclusion, raw haddock offers several nutritional benefits, including being a rich source of protein, omega-3 fatty acids, vitamins, and minerals. However, consuming raw haddock also carries potential risks, primarily related to bacterial and parasitic contamination. It is crucial to handle and prepare raw haddock safely to mitigate these risks. If you have concerns or specific dietary needs, consulting with a healthcare professional or registered dietitian is recommended.