Fish, whitefish, dried (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
371
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 | 250 (67.3%) |
| Fat | 121 (32.5%) |
| Total | 371 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 62 (62.4%) |
| Water | 21 (20.6%) |
| Fat | 13 (13.4%) |
| Ash | 5.6 (5.6%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High quality protein that supports muscle growth and maintenance. The protein in fish is complete, containing all essential amino acids
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Rich source of omega-3 fatty acids EPA and DHA which have anti-inflammatory properties and support heart and brain health
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Contains selenium, a trace mineral with antioxidant properties that may help protect cells from damage. Selenium supports thyroid function
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A good source of vitamin B12 which is important for energy production, DNA synthesis and red blood cell formation. Vitamin B12 also supports nerve function
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Low in saturated fat and calories but high in nutrients. Consuming fish is a healthier choice compared to many other protein sources
Risks
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High in sodium if prepared with salt. Dried fish is high in sodium content which can increase blood pressure risk if consumed in large amounts regularly
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May contain mercury depending on type of fish. Some types of fish like whitefish may contain higher levels of mercury which is a neurotoxin. Pregnant women and young children should limit intake
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Risk of foodborne illness if not handled properly. Dried fish can harbor bacteria if not dried and stored correctly which can cause food poisoning upon consumption
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May lack variety of nutrients. Dried fish alone may lack fiber, vitamins, and minerals found in a variety diet. Best consumed as part of a balanced diet
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Potential for allergic reactions in sensitive individuals. Like other seafood, dried fish contains proteins that can trigger allergic reactions in people with seafood allergies
Additional Information
Fish, whitefish, dried (Alaska Native) is a highly nutritious food that offers several health benefits. It is a popular and traditional food among Alaska Native communities, providing them with essential nutrients and contributing to their overall well-being. However, like any food, there are also some potential risks associated with its consumption. Let's delve into the nutritional aspects of this item.
Nutritional Benefits:
1. High Protein Content: Whitefish is an excellent source of high-quality protein. Protein is essential for the growth, repair, and maintenance of tissues, as well as the production of enzymes and hormones. Including whitefish in the diet can help meet the body's protein requirements.
2. Omega-3 Fatty Acids: Whitefish, especially those from cold waters like Alaska, are rich in omega-3 fatty acids. These healthy fats have numerous benefits, including reducing inflammation, supporting heart health, and improving brain function. Omega-3 fatty acids are also crucial for the development and maintenance of healthy vision.
3. Vitamin D: Dried whitefish is an excellent source of vitamin D. This vitamin plays a vital role in bone health as it helps in the absorption of calcium and phosphorus. It also supports immune function and may have a protective effect against certain diseases, including certain types of cancer.
4. Minerals: Whitefish is a good source of various minerals, including selenium, phosphorus, and potassium. Selenium acts as an antioxidant and supports the immune system, while phosphorus is essential for bone health and energy production. Potassium is crucial for maintaining proper fluid balance, nerve function, and muscle contractions.
5. Low in Fat: Dried whitefish is relatively low in fat, making it a suitable choice for individuals aiming to reduce their overall fat intake. It provides a lean source of protein without adding excessive calories or unhealthy fats to the diet.
Nutritional Risks:
1. High Sodium Content: One potential risk associated with dried whitefish is its high sodium content. Salt is often used during the drying process to preserve the fish and enhance its flavor. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Individuals with hypertension or other cardiovascular conditions should consume dried whitefish in moderation.
2. Potential Mercury Exposure: Like other fish, whitefish may contain trace amounts of mercury. Although the levels are generally low, long-term exposure to high levels of mercury can be harmful, particularly for pregnant women, nursing mothers, and young children. It is advisable to choose whitefish that are lower in mercury, such as those from sustainable and well-regulated sources.
In conclusion, dried whitefish (Alaska Native) is a nutrient-dense food that offers several health benefits. Its high protein content, omega-3 fatty acids, vitamin D, and minerals make it a valuable addition to a balanced diet. However, individuals should be cautious about the high sodium content and potential mercury exposure associated with this food. As with any food product, moderation and choosing high-quality sources are key to enjoying its nutritional benefits while minimizing potential risks.