Fish, whitefish, mixed species
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
114
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 | 65 (57.0%) |
| Fat | 45 (39.3%) |
| Total | 114 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 62 (72.8%) |
| Protein | 16 (19.1%) |
| Fat | 5.0 (5.9%) |
| Ash | 1.0 (1.1%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
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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Low in saturated fat. Whitefish is a lean source of protein
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High levels of vitamins and minerals like selenium, vitamin B12 and vitamin D. Selenium supports thyroid function and vitamin D supports immune function
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May help reduce risk of depression when consumed as part of a healthy diet
Risks
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Raw fish may contain parasites like roundworms, tapeworms or flukes which can cause illness if consumed
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Raw fish may contain bacteria like Salmonella or Listeria which can cause food poisoning
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Mercury levels may be high depending on the type of fish and size. High mercury can be toxic, especially for pregnant women and young children
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Allergies to fish and seafood are possible for some individuals
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Proper handling and preparation needed to avoid contamination and spoilage as raw fish is highly perishable
Additional Information
Fish, specifically whitefish, is a highly nutritious food that offers numerous health benefits. It is a rich source of high-quality protein, essential omega-3 fatty acids, vitamins, and minerals. However, there are also potential risks associated with consuming raw fish, such as the presence of harmful bacteria or parasites. Therefore, it is crucial to handle and prepare raw fish properly to minimize these risks.
Starting with the nutritional benefits, whitefish is an excellent source of protein, which is essential for the growth, repair, and maintenance of body tissues. Protein also plays a vital role in the production of enzymes, hormones, and antibodies. Consuming an adequate amount of protein from sources like whitefish can help support muscle development, promote satiety, and aid in weight management.
Whitefish, like many other types of fish, is particularly known for its high omega-3 fatty acid content. Omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats that have been linked to numerous health benefits. These fatty acids are known to support heart health by reducing inflammation, improving blood lipid profiles, and lowering the risk of cardiovascular diseases. Additionally, omega-3 fatty acids play a crucial role in brain function and development, and they may help reduce the risk of cognitive decline and improve mental well-being.
In terms of vitamins and minerals, whitefish is a good source of several essential nutrients. It contains B vitamins, including vitamin B12, which is essential for nerve function and the production of red blood cells. Whitefish also provides minerals such as selenium, which acts as an antioxidant, and phosphorus, which is important for bone health and energy metabolism.
While whitefish offers numerous nutritional benefits, consuming raw fish carries some potential risks. Raw fish, if not handled or prepared properly, may contain harmful bacteria like Salmonella or Vibrio, which can cause foodborne illnesses. Additionally, certain species of fish may contain parasites, such as tapeworms, which can pose health risks if consumed raw.
To minimize these risks, it is essential to follow proper food safety practices when handling and preparing raw fish. This includes purchasing fish from reputable sources, ensuring it is fresh, and storing it at appropriate temperatures. It is also crucial to prepare raw fish in a clean environment, separate it from other foods to avoid cross-contamination, and cook it thoroughly to kill any potential bacteria or parasites. Alternatively, you can choose to consume fish that has been properly frozen, as freezing can kill parasites.
In conclusion, whitefish is a highly nutritious food that offers significant health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. However, consuming raw fish, including whitefish, carries potential risks due to the presence of harmful bacteria or parasites. By following proper food safety practices, these risks can be minimized, allowing individuals to enjoy the nutritional benefits of whitefish while ensuring their health and well-being.