Fish, scup
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
68
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 | 48 (71.7%) |
| Fat | 16 (23.3%) |
| Total | 68 (100%) |
Serving: 1 fillet [50g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 34 (68.4%) |
| Protein | 12 (24.2%) |
| Fat | 1.8 (3.5%) |
| Ash | 0.8 (1.6%) |
| Total | 50 (100%) |
Serving: 1 fillet [50g]
Benefits
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High in protein, scup provides about 20 grams of protein per 3-ounce serving. The protein in fish supports muscle growth and repair
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A good source of omega-3 fatty acids. Scup contains heart-healthy omega-3s like EPA and DHA which can help lower risk of heart disease
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Low in saturated fat. The fat in scup is mainly polyunsaturated and monounsaturated fats which are considered better fats compared to saturated fat
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Rich in vitamins and minerals. Scup is a good source of niacin, selenium, vitamin B12 and vitamin D which support overall health
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May support brain health. The omega-3 fatty acids DHA and EPA in scup have been shown to help support brain function and may help reduce risk of cognitive decline
Risks
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High in mercury. Scup is a fish that commonly contains high levels of mercury, a toxic element. Mercury exposure has been linked to negative effects on the nervous system
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May contain PCBs and dioxins. Some fish can contain man-made chemicals like PCBs (polychlorinated biphenyls) and dioxins, which have been linked to cancer and other health issues
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High in purines. Fish is high in purines, which are compounds that can cause health problems for some people like gout attacks
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May contain environmental contaminants. Depending on where it was caught, fish may be exposed to and accumulate toxins like pesticides or chemicals in polluted waters
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May cause foodborne illness if undercooked. Eating undercooked fish runs risks of food poisoning from bacteria like salmonella or parasites
Additional Information
Fish, scup, cooked using dry heat, is a nutrient-dense food that offers numerous health benefits. Scup, also known as porgy, is a small saltwater fish commonly found in the Atlantic Ocean. This fish is low in calories and fat, making it an excellent choice for individuals aiming to maintain a healthy weight or improve their overall health.
One of the primary attributes of scup is its high protein content. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. A 3-ounce serving of cooked scup provides around 20 grams of protein, making it an excellent source for individuals following a high-protein diet or those looking to increase their protein intake.
Scup is also rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are known for their anti-inflammatory properties and have been associated with numerous health benefits, including reducing the risk of heart disease, improving brain function, and supporting eye health. Consuming fish like scup regularly can contribute to meeting the recommended intake of omega-3 fatty acids.
Furthermore, scup is a good source of several vitamins and minerals. It contains notable amounts of vitamin B12, which is essential for nerve function and red blood cell production. Additionally, scup provides selenium, a mineral that acts as an antioxidant and supports thyroid function. It also contains phosphorus, which is involved in bone health and nutrient metabolism.
While scup offers various nutritional benefits, there are also some considerations to keep in mind. One potential risk associated with consuming scup is its mercury content. As a predator fish, scup may accumulate mercury in its tissues. Mercury is a toxic heavy metal that can have adverse effects on the nervous system, particularly in high amounts. Therefore, it is recommended to consume scup in moderation, especially for vulnerable populations such as pregnant women, nursing mothers, and young children.
Another aspect to consider is the cooking method. Dry heat cooking methods, such as baking, grilling, or broiling, can help retain the nutritional value of scup. However, excessive cooking time or high temperatures may lead to nutrient loss, particularly for heat-sensitive vitamins like vitamin C and B vitamins. To preserve the nutritional benefits of scup, it is advisable to cook it until it reaches an internal temperature of 145°F (63°C) and to avoid overcooking.
In conclusion, fish, scup, cooked using dry heat, is a nutritious food choice that offers several health benefits. It is a lean source of protein, rich in omega-3 fatty acids, and provides essential vitamins and minerals. However, it is important to be mindful of its mercury content and consume it in moderation. By incorporating scup into a balanced diet, individuals can enjoy its nutritional advantages and support their overall well-being.