Fish, whitefish, mixed species
Category: Finfish & Shellfish Products Method: Smoked
Nutrition Highlights
Serving Size
Calories
147
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 | 127 (86.6%) |
| Fat | 11 (7.7%) |
| Total | 147 (100%) |
Serving: 1 cup, cooked [136g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 96 (70.8%) |
| Protein | 32 (23.4%) |
| Ash | 6.9 (5.1%) |
| Fat | 1.3 (0.9%) |
| Total | 136 (100%) |
Serving: 1 cup, cooked [136g]
Benefits
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High in protein to support muscle growth and maintenance. The protein in fish is complete, containing all essential amino acids
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A good source of omega-3 fatty acids EPA and DHA which have been shown to support heart and brain health. These fatty acids have anti-inflammatory properties
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Contains vitamins and minerals like selenium, vitamin D and B vitamins which support overall health and wellbeing
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Smoked fish in particular contains compounds formed during smoking that may have prebiotic properties to support gut health
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Low in saturated fat and calories making it a lean protein choice
Risks
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High in sodium due to smoking process. Smoked fish is typically high in sodium which can increase blood pressure risk
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May contain environmental contaminants. Depending on where the fish was caught, smoked fish may contain mercury, PCBs, dioxins and other environmental pollutants
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Mixed species. Nutritional content can vary significantly depending on exact species of fish used. May be higher or lower in certain nutrients compared to single species fish
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Contains preservatives. Nitrates and nitrites are commonly used to preserve smoked fish which have been linked to increased cancer risk
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High in calories. Smoked fish tends to be higher in calories than fresh fish due to fat absorption during smoking. Should be eaten in moderation as part of balanced diet
Additional Information
Fish, whitefish, mixed species, smoked is a food product that offers several nutritional benefits. This smoked fish is typically prepared by exposing it to smoke from burning wood chips or other aromatic materials, resulting in a unique flavor profile. While the nutritional benefits vary depending on the specific type of whitefish and preparation method, here are some general advantages and risks associated with this food product.
Nutritional Benefits:
1. High-quality Protein: Smoked whitefish is an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting immune function, and maintaining overall health. Protein also helps in creating enzymes, hormones, and antibodies.
2. Omega-3 Fatty Acids: Many whitefish species, such as cod, haddock, and halibut, are rich in omega-3 fatty acids. These healthy fats have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. Omega-3 fatty acids are essential for maintaining optimal health and are particularly beneficial for cardiovascular health.
3. Essential Vitamins and Minerals: Smoked whitefish contains various essential vitamins and minerals, including vitamin D, vitamin B12, phosphorus, selenium, and iodine. Vitamin D is crucial for bone health, immune function, and calcium absorption. Vitamin B12 is essential for nerve function and the production of red blood cells. Phosphorus is necessary for bone and teeth health, while selenium and iodine support thyroid function and metabolism.
4. Low in Saturated Fat: Smoked whitefish is generally low in saturated fat, which is associated with an increased risk of heart disease. Choosing lean fish options like whitefish can be a healthier alternative to higher-fat meats.
Risks:
1. Sodium Content: One potential risk of smoked whitefish is its high sodium content. The smoking process often involves adding salt or brine, which can significantly increase the sodium levels. Excessive sodium intake may contribute to high blood pressure and other cardiovascular issues. Individuals with hypertension or those watching their sodium intake should consume smoked whitefish in moderation.
2. Potential for Toxins: Some types of whitefish, such as lake whitefish, may inhabit polluted waters. This can lead to the accumulation of environmental toxins, including heavy metals like mercury and polychlorinated biphenyls (PCBs). These toxins can be harmful, especially when consumed in large quantities or by vulnerable populations such as pregnant women, nursing mothers, and young children. It is advisable to choose smoked whitefish sourced from reputable suppliers and consume it in moderation.
3. High Cholesterol: While whitefish is generally low in cholesterol, some species may contain moderate amounts. Individuals with high cholesterol levels or those following a strict low-cholesterol diet should consider the cholesterol content of the specific whitefish species before consumption.
In conclusion, smoked whitefish, a mixed species of whitefish prepared by smoking, offers several nutritional benefits. It is a great source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. However, individuals should be cautious of its high sodium content, potential for environmental toxins, and moderate cholesterol levels. As with any food, moderation and selecting high-quality sources are key to enjoying the nutritional benefits while minimizing potential risks.