Fish, halibut, with skin (Alaska Native)
Category: American Indian/Alaska Native Foods Method: Cooked
Nutrition Highlights
Serving Size
Calories
113
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 | 88 (78.2%) |
| Fat | 25 (21.7%) |
| Total | 113 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 73 (72.8%) |
| Protein | 22 (22.1%) |
| Fat | 2.7 (2.7%) |
| Ash | 1.4 (1.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein, providing over 20 grams of protein per 3-ounce serving. The protein in fish supports muscle growth and maintenance
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A rich source of omega-3 fatty acids EPA and DHA which have been shown to support heart health and brain function. EPA and DHA are important for fetal brain development as well
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Contains selenium, a mineral with antioxidant properties that may help protect cells from damage. Also contains B vitamins including niacin and vitamin B12
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Low in saturated fat. The fat in fish is mainly polyunsaturated and monounsaturated fats which have been linked to heart health when consumed in moderation as part of a healthy diet
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Contains phosphorus which contributes to bone health as well as magnesium which plays a role in energy production and blood pressure regulation
Risks
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High in mercury which can be harmful if consumed regularly
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May contain PCBs and dioxins which are environmental contaminants
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Skin contains more fat and calories than fillet without skin
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May contain parasites like roundworms or tapeworms if not properly frozen or cooked thoroughly
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High in omega-3 fatty acids but also high in saturated fat content
Additional Information
Fish, halibut, cooked, with skin (Alaska Native) is a highly nutritious food that offers numerous health benefits. It is rich in essential nutrients and provides a good source of protein, vitamins, minerals, and healthy fats. However, it is important to be aware of potential risks associated with consuming this specific type of fish.
Nutritional Benefits:
1. Protein: Halibut is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting the immune system, and promoting healthy growth and development.
2. Omega-3 Fatty Acids: Halibut contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are known to have numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
3. Vitamin D: Halibut is a natural source of vitamin D, which plays a crucial role in maintaining bone health, supporting the immune system, and regulating mood. Adequate vitamin D intake is particularly important for individuals living in regions with limited sun exposure.
4. Minerals: Halibut is a good source of several essential minerals, including selenium, magnesium, phosphorus, and potassium. These minerals are vital for various bodily functions, such as maintaining strong bones, regulating blood pressure, and supporting muscle function.
5. Low in Calories: Halibut is a relatively low-calorie food, making it a suitable choice for individuals looking to manage their weight or maintain a healthy body composition.
Potential Risks:
1. Mercury: Like most fish, halibut may contain trace amounts of mercury. While the mercury levels in halibut are generally low, it is still recommended to limit consumption, especially for pregnant women, nursing mothers, and young children. These groups should follow the guidelines provided by health authorities regarding fish consumption to minimize mercury exposure.
2. Allergies: Some individuals may be allergic to fish, including halibut. Fish allergies can cause mild to severe allergic reactions, ranging from skin rashes and digestive issues to life-threatening anaphylaxis. If you have a known fish allergy, it is essential to avoid consuming halibut or any other fish products.
3. Environmental Concerns: Halibut populations have been affected by overfishing and habitat degradation. It is crucial to choose sustainably sourced halibut to support the long-term health of this species and the marine ecosystem.
To conclude, fish, halibut, cooked, with skin (Alaska Native) is a highly nutritious food that offers several health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamin D, and essential minerals. However, it is important to be mindful of potential risks associated with mercury content, allergies, and environmental concerns. As with any food, moderation and informed choices are key to enjoying the nutritional benefits while minimizing potential risks.