Fish, milkfish
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
126
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 | 70 (55.4%) |
| Fat | 51 (40.9%) |
| Total | 126 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 60 (70.8%) |
| Protein | 17 (20.5%) |
| Fat | 5.7 (6.7%) |
| Ash | 1.0 (1.1%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, with 20 grams of protein per 100 grams. Protein is important for growth, repair and maintenance of body tissues
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Rich source of vitamins and minerals like vitamin B12, selenium, phosphorus. These support overall health and well-being
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Contains omega-3 fatty acids like EPA and DHA which are good for heart health and brain function
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Low in calories, with only 90 calories per 100 grams. Makes it a good choice for weight management
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Versatile food that can be prepared in various ways like baking, frying or steaming. Adds variety to meals and snacks
Risks
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Raw fish can contain parasites like Anisakis that 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 if the fish starts to spoil before consumption. Proper handling and refrigeration prevents this
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Certain fish like king mackerel, marlin, and shark may contain high levels of mercury which can be harmful if consumed regularly, especially for pregnant women and young children
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Raw fish provides no nutritional benefits. Cooking allows for better nutrient absorption of some vitamins and minerals present in fish like vitamin B12
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Contamination from food handling or cross-contamination can potentially expose consumers to bacteria like Salmonella, Listeria, etc. Proper hygiene and food safety practices help minimize this risk
Additional Information
Fish, milkfish, raw, also known as bangus, is a highly nutritious food with numerous health benefits. This popular fish is primarily found in Southeast Asia and is widely consumed for its delicious taste and various culinary uses. Let's explore the nutritional benefits and potential risks associated with raw milkfish consumption.
Nutritional Benefits:
1. High in Protein: Raw milkfish is an excellent source of high-quality protein, which is essential for growth, repair, and maintenance of body tissues. Protein also plays a vital role in the production of enzymes, hormones, and antibodies.
2. Omega-3 Fatty Acids: Milkfish is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids contribute to heart health by reducing inflammation, improving blood lipid profiles, and lowering the risk of cardiovascular diseases.
3. Vitamins and Minerals: This fish is a good source of several essential vitamins and minerals. It contains B vitamins such as niacin, riboflavin, and vitamin B12, which are important for energy production, brain function, and the formation of red blood cells. Milkfish also provides minerals like selenium, phosphorus, and potassium, which are crucial for various bodily functions.
4. Low in Saturated Fat: Raw milkfish is relatively low in saturated fat compared to other protein sources like red meat. A diet low in saturated fat helps maintain healthy cholesterol levels and reduces the risk of heart disease.
5. Source of Calcium: Milkfish is an excellent source of calcium, necessary for maintaining strong bones and teeth. Adequate calcium intake also plays a role in muscle function, nerve transmission, and blood clotting.
Potential Risks:
1. Foodborne Illness: Consuming raw milkfish carries a risk of foodborne illnesses, including bacterial and parasitic infections. To minimize this risk, it is crucial to ensure the fish is fresh, properly handled, and sourced from reputable suppliers. Cooking fish thoroughly can help eliminate harmful microorganisms.
2. Mercury Contamination: Like many other fish species, milkfish may contain trace amounts of mercury due to environmental pollution. Mercury can be harmful, especially to pregnant women, nursing mothers, and young children. It is advisable to limit consumption of milkfish and other fish high in mercury to ensure safe levels of exposure.
3. Allergies: Some individuals may be allergic to fish, including milkfish. Fish allergies can cause mild to severe symptoms, ranging from skin rashes and itching to difficulty breathing and anaphylaxis. If you have a known fish allergy, it is essential to avoid milkfish and other fish products.
In conclusion, raw milkfish offers several nutritional benefits, including high-quality protein, omega-3 fatty acids, vitamins, minerals, and low saturated fat content. However, it is important to be aware of the potential risks associated with consuming raw fish, such as foodborne illnesses, mercury contamination, and allergies. To enjoy the nutritional benefits of milkfish while minimizing the risks, it is recommended to cook it thoroughly and ensure it is sourced from safe and reputable suppliers.