Mollusks, abalone, mixed species
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
89
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 | 58 (65.2%) |
| Carbohydrate | 20 (22.9%) |
| Fat | 5.8 (6.5%) |
| Total | 89 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 63 (74.6%) |
| Protein | 15 (17.1%) |
| Carbohydrate | 5.1 (6.0%) |
| Ash | 1.3 (1.6%) |
| Fat | 0.6 (0.8%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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A rich source of high-quality protein, abalone provides over 20 grams of protein per 3-ounce serving. The protein in abalone is complete and contains all essential amino acids
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A good source of various vitamins and minerals. A 3-ounce serving of abalone provides over 20% of the Daily Value for selenium, copper, vitamin B12 and phosphorus
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Contains omega-3 fatty acids like EPA and DHA which have anti-inflammatory properties. Abalone is also low in saturated fat
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May support bone health. The vitamin B12, copper, selenium and phosphorus in abalone help build and maintain strong bones and teeth
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Eating abalone can be part of a heart-healthy diet. The omega-3s and selenium in abalone help support cardiovascular health by reducing inflammation
Risks
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Risk of food poisoning from bacteria like Vibrio parahaemolyticus commonly found in raw shellfish
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Risk of histamine poisoning from high levels of histidine in some mollusks
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Risk of allergic reaction to shellfish proteins in sensitive individuals
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Risk of parasites like Anisakis that can be found in some raw or undercooked fish and shellfish
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Higher risk groups like pregnant women, young children and elderly should avoid raw or undercooked shellfish due to food safety risks
Additional Information
Mollusks, specifically abalone, are a highly nutritious food that offer numerous health benefits. Abalone is a type of shellfish that belongs to the mollusk family and is widely consumed in various cuisines around the world. When consumed raw, abalone provides a unique blend of essential nutrients that can support overall health and well-being.
One of the primary nutritional benefits of raw abalone is its high protein content. Protein is crucial for the growth, repair, and maintenance of tissues in our body. It plays a vital role in building and repairing muscles, bones, skin, and organs. A serving of raw abalone can provide a significant amount of high-quality protein, making it an excellent choice for individuals looking to meet their protein needs.
Additionally, abalone is a rich source of several essential vitamins and minerals. It contains notable amounts of vitamin E, vitamin B12, vitamin A, and folate. Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. Vitamin B12 is essential for the formation of red blood cells and proper nerve function. Vitamin A is crucial for maintaining healthy vision, skin, and immune function. Folate is necessary for DNA synthesis and cell division.
Furthermore, abalone is a good source of minerals such as iron, zinc, selenium, and magnesium. Iron is vital for the production of hemoglobin, which carries oxygen throughout the body. Zinc supports immune function, wound healing, and DNA synthesis. Selenium acts as an antioxidant and plays a role in thyroid health. Magnesium is involved in over 300 biochemical reactions in the body, including energy production and muscle function.
Despite its numerous nutritional benefits, there are some risks associated with consuming raw abalone. One potential risk is the presence of bacteria or parasites. Raw shellfish can sometimes harbor harmful bacteria like Vibrio or parasites like liver flukes. These can cause foodborne illnesses or infections if not properly handled, stored, or cooked. It is important to ensure that abalone is sourced from reputable suppliers and handled hygienically to minimize these risks.
Another consideration is the high cholesterol content of abalone. While dietary cholesterol does not have as significant an impact on blood cholesterol levels as previously believed, individuals with specific health conditions, such as hypercholesterolemia, may need to moderate their intake of high-cholesterol foods like abalone.
In conclusion, raw abalone is a highly nutritious food that offers various health benefits. It is an excellent source of protein, vitamins, and minerals, including vitamin E, vitamin B12, iron, and zinc. However, it is crucial to handle and cook abalone properly to minimize the risk of bacterial or parasitic contamination. Additionally, individuals with specific health conditions may need to moderate their consumption of high-cholesterol foods like abalone. As always, it is advisable to consult with a healthcare professional or registered dietitian for personalized dietary recommendations.