Fish, whitefish, mixed species, raw (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
130
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 | 76 (57.9%) |
| Fat | 55 (42.1%) |
| Total | 130 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 73 (72.8%) |
| Protein | 19 (18.9%) |
| Fat | 6.1 (6.1%) |
| Ash | 2.2 (2.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High quality protein that supports muscle growth and repair. 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. Fish is generally lower in saturated fat compared to many meats and animal proteins
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High levels of vitamins and minerals like selenium, vitamin B12 and vitamin D. These support immune and thyroid function
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May help reduce risk of depression when consumed regularly due to its omega-3 content
Risks
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May contain parasites if eaten raw. Proper freezing or cooking is needed to kill parasites and prevent illness
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High in omega-3 fatty acids but may also contain mercury depending on fish species. Larger predatory fish like shark tend to accumulate more mercury
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May contain small bones that can be choking hazards if eaten whole without processing
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Allergies to fish and seafood are possible in some individuals
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Nutritional content can vary depending on the specific fish species in the mixed batch
Additional Information
Fish, whitefish, mixed species, raw (Alaska Native) is a highly nutritious food that offers numerous health benefits. It is a rich source of essential nutrients such as protein, omega-3 fatty acids, vitamins, and minerals. However, there are also some potential risks associated with consuming raw fish, which should be taken into consideration.
Firstly, the primary attribute of whitefish is its high protein content. Protein is crucial for the growth, repair, and maintenance of tissues in the body. It is an essential component of muscles, bones, skin, and organs. Consuming an adequate amount of protein is particularly important for athletes, individuals looking to build muscle mass, and those recovering from injuries or illnesses.
Moreover, whitefish, especially when raw, is an excellent source of omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fat that plays a crucial role in brain function, reducing inflammation, and promoting heart health. These fatty acids have been associated with a reduced risk of cardiovascular diseases, improved cognitive function, and decreased inflammation in the body.
In addition to protein and omega-3 fatty acids, whitefish also provides essential vitamins and minerals. It is a good source of vitamin D, which is important for bone health, immune function, and the absorption of calcium. Whitefish also contains vitamins B12 and B6, which are essential for the production of red blood cells and proper nerve function. Furthermore, it is rich in minerals such as selenium, magnesium, and phosphorus, which are involved in various bodily functions, including bone health, energy production, and cell repair.
However, there are some potential risks associated with consuming raw fish. Raw fish, including whitefish, may contain harmful bacteria, parasites, or viruses that can cause foodborne illnesses. These include bacteria like Salmonella and Vibrio, as well as parasites such as tapeworms and roundworms. To minimize the risk of foodborne illnesses, it is essential to ensure that the fish is fresh, properly handled, and stored at appropriate temperatures.
To reduce the risk of foodborne illnesses, it is recommended to cook whitefish thoroughly, as heat kills most bacteria and parasites. Cooking fish also helps to break down certain proteins that may be difficult to digest, making it easier for the body to absorb the nutrients. If consuming raw fish, it is crucial to ensure that it has been properly frozen beforehand, as freezing can kill certain parasites.
In conclusion, whitefish, mixed species, raw (Alaska Native) is a highly nutritious food with numerous health benefits. It is a rich source of protein, omega-3 fatty acids, vitamins, and minerals. However, consuming raw fish poses potential risks of foodborne illnesses due to the presence of bacteria and parasites. To enjoy the nutritional benefits of whitefish while minimizing the associated risks, it is advisable to cook it thoroughly or ensure that it has been properly frozen before consumption.