Fish, perch, mixed species
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
55
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 | 47 (85.2%) |
| Fat | 5.0 (9.1%) |
| Total | 55 (100%) |
Serving: 1 fillet [60g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 47 (79.1%) |
| Protein | 12 (19.4%) |
| Ash | 0.7 (1.2%) |
| Fat | 0.6 (0.9%) |
| Total | 60 (100%) |
Serving: 1 fillet [60g]
Benefits
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High in protein, with 26 grams of protein per 3-ounce serving. Protein helps build and repair muscles and tissues
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Rich source of omega-3 fatty acids like EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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High in vitamin B12 which is important for energy production and red blood cell formation
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Contains selenium which is an antioxidant and plays a role in thyroid function
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Low in saturated fat and calories, with 110 calories per 3-ounce serving
Risks
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Raw fish may contain parasites like roundworms or tapeworms which can cause illness if consumed raw or undercooked
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Raw fish is more likely to contain bacteria like Salmonella, Listeria or Shigella which can cause food poisoning if the fish is not fresh or properly handled
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Mercury levels may be high depending on the species of fish and size. Consuming too much mercury over time can damage the nervous system
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Allergies to certain types of seafood including fish are possible in sensitive individuals
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Nutritional composition can vary depending on the specific mixed species included. Some species may be higher in certain nutrients than others
Additional Information
Fish, perch, mixed species, raw, is a highly nutritious food that offers numerous health benefits. It is an excellent source of high-quality protein, essential omega-3 fatty acids, vitamins, and minerals. However, there are also certain risks associated with consuming raw fish, such as the potential for bacterial or parasitic contamination.
One of the primary nutritional benefits of raw fish, particularly perch, is its high protein content. Protein is essential for the growth, repair, and maintenance of body tissues, including muscles, skin, and organs. It also plays a crucial role in the production of enzymes, hormones, and antibodies. Consuming an adequate amount of protein is particularly important for individuals who are physically active, as it aids in muscle recovery and promotes overall strength.
Another significant nutritional benefit of raw fish, perch specifically, is its rich content of omega-3 fatty acids. These healthy fats are known for their anti-inflammatory properties and are crucial for brain health, heart health, and reducing the risk of chronic diseases. Omega-3 fatty acids have been associated with a lower risk of cardiovascular diseases, improved cognitive function, and reduced inflammation in the body.
Raw fish, perch included, is also a good source of essential vitamins and minerals. It is particularly rich in vitamin B12, which is essential for the formation of red blood cells and the maintenance of a healthy nervous system. Additionally, raw fish provides vitamins D and A, which are important for bone health, immune function, and vision. Minerals such as iodine, selenium, and zinc are also found in fish and are necessary for various bodily functions, including thyroid function and immune system support.
However, there are some risks associated with consuming raw fish. Raw fish can potentially contain harmful bacteria, such as Salmonella or Vibrio, which can lead to food poisoning. Additionally, certain species of fish may contain parasites, such as tapeworms, which can cause gastrointestinal issues if consumed. To minimize these risks, it is crucial to ensure that the fish is fresh, properly handled, and sourced from reputable suppliers.
To safely enjoy the nutritional benefits of raw fish, it is recommended to follow proper food safety guidelines. This includes storing fish at the appropriate temperature, ensuring it is properly cleaned and gutted, and consuming it within a short period. Alternatively, cooking fish thoroughly can eliminate the risk of bacterial or parasitic contamination, making it a safer option for individuals concerned about foodborne illnesses.
In conclusion, raw fish, specifically perch, offers numerous nutritional benefits such as high-quality protein, essential omega-3 fatty acids, vitamins, and minerals. These nutrients support various aspects of overall health, including muscle growth, brain function, and heart health. However, consuming raw fish also carries certain risks, including potential bacterial or parasitic contamination. Therefore, it is important to handle and consume raw fish safely or consider cooking it thoroughly to minimize these risks.