Fish, haddock
Category: Finfish & Shellfish Products Method: Raw
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 | 115 (88.1%) |
| Fat | 5.1 (3.9%) |
| Total | 130 (100%) |
Serving: 1.0 fillet [176g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 147 (83.4%) |
| Protein | 29 (16.3%) |
| Ash | 2.3 (1.3%) |
| Fat | 0.6 (0.3%) |
| Total | 176 (100%) |
Serving: 1.0 fillet [176g]
Benefits
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High in protein, with about 20 grams of protein per 3-ounce serving. Protein is important for growth, development and maintenance of muscle mass
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A good source of vitamin B12, important for formation of red blood cells and DNA synthesis. Deficiency can cause anemia
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Rich in selenium, which acts as an antioxidant and supports a healthy immune system
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Contains omega-3 fatty acids EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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Low in saturated fat and calories, with about 90 calories in a 3-ounce serving. A lean, mild-flavored fish that can easily be incorporated into a healthy diet
Risks
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Raw fish can 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 that can cause scombroid food poisoning in some people. Symptoms include rash, diarrhea, abdominal cramps and flushed skin
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Raw fish is high in omega-3 fatty acids but may also contain mercury and other pollutants accumulated from the ocean. Consuming too much can pose health risks, especially for pregnant women and young children
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Raw fish can spoil or become contaminated if not properly handled, stored and prepared. Eating spoiled fish risks foodborne illness with symptoms like vomiting and diarrhea
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Some people may have allergies or sensitivities to certain types of seafood like fish. Consuming raw fish risks allergic reactions in sensitive individuals
Additional Information
Fish, specifically haddock, is a highly nutritious food that offers numerous health benefits when consumed raw. Haddock is a white fish commonly found in the North Atlantic Ocean and is known for its delicate flavor and tender texture. It is an excellent source of various essential nutrients, including protein, omega-3 fatty acids, vitamins, and minerals. However, there are also some risks associated with consuming raw haddock that need to be considered.
First and foremost, haddock is a rich source of high-quality protein. Protein is essential for the growth, repair, and maintenance of tissues in our body. It plays a crucial role in the formation of enzymes, hormones, and antibodies. Consuming raw haddock provides a good amount of protein, which is particularly beneficial for muscle development, tissue repair, and overall body functioning.
Another significant nutritional benefit of raw haddock is its omega-3 fatty acid content. Omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats that our bodies cannot produce on their own. These fatty acids have been associated with numerous health benefits, including reducing inflammation, promoting heart health, improving brain function, and supporting healthy skin. Consuming raw haddock can be an excellent way to incorporate omega-3 fatty acids into your diet.
In addition to protein and omega-3 fatty acids, raw haddock is a good source of various vitamins and minerals. It contains vitamin B12, which is essential for nerve function and the production of red blood cells. Haddock also provides vitamin D, which is necessary for bone health, immune function, and overall well-being. Furthermore, it contains minerals like selenium, phosphorus, and potassium, which play vital roles in various bodily functions, including metabolism, bone health, and electrolyte balance.
While raw haddock offers numerous nutritional benefits, there are some risks associated with consuming it in its raw state. Raw fish, including haddock, may contain harmful bacteria and parasites, such as Vibrio, Salmonella, and Anisakis. These microorganisms can cause foodborne illnesses, leading to symptoms like nausea, vomiting, diarrhea, and abdominal pain. To minimize the risk of foodborne illness, it is crucial to ensure that the raw haddock is fresh, properly handled, and sourced from reputable suppliers.
To enjoy the nutritional benefits of haddock while minimizing the risks, it is recommended to cook the fish thoroughly. Cooking fish at the appropriate temperature kills harmful bacteria and parasites, making it safer to consume. Grilling, baking, or steaming haddock are excellent cooking methods that retain its nutritional value while ensuring food safety.
In conclusion, raw haddock is a highly nutritious food that provides an array of health benefits. It is a great source of protein, omega-3 fatty acids, vitamins, and minerals. However, consuming raw haddock also poses risks due to potential bacterial and parasitic contamination. Therefore, it is advisable to cook haddock thoroughly to eliminate the risks while still enjoying its nutritional advantages.