Mollusks, whelk, unspecified
Category: Finfish & Shellfish Products Method: Cooked, Moist Heat
Nutrition Highlights
Serving Size
Calories
234
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 | 162 (69.4%) |
| Carbohydrate | 53 (22.6%) |
| Fat | 6.1 (2.6%) |
| Total | 234 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Protein | 41 (47.7%) |
| Water | 27 (32.0%) |
| Carbohydrate | 13 (15.5%) |
| Ash | 3.4 (4.0%) |
| Fat | 0.7 (0.8%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, providing around 20 grams of protein per 3-ounce serving
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A good source of vitamin B12, important for energy production and red blood cell formation
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Contain minerals like iron, zinc, copper and selenium which act as antioxidants
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Low in calories, with around 50 calories per 3-ounce serving
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May help support bone health due to presence of minerals like calcium, magnesium and phosphorus
Risks
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High in cholesterol. One 3-ounce serving of cooked whelk contains about 100 mg of cholesterol
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May contain toxins if not properly prepared. Some types of whelk can accumulate toxins like saxitoxin which causes paralytic shellfish poisoning. Proper cooking to an internal temperature of at least 145°F is recommended to reduce this risk
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Potential for foodborne illness. Like other shellfish, whelk can sometimes be contaminated with bacteria like Vibrio vulnificus which causes vomiting, diarrhea, and could be life-threatening for those with weakened immune systems. Proper handling and cooking is important
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May trigger allergic reactions. Whelk contains proteins that are potential allergens. Those with known shellfish allergies should avoid whelk
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High in sodium. One 3-ounce serving of cooked whelk contains about 300 mg of sodium. Those needing to watch their sodium intake may want to limit consumption
Additional Information
Mollusks, specifically whelk, are a type of shellfish that are highly nutritious and offer several health benefits. When cooked using moist heat, whelk becomes a delectable seafood option that can be enjoyed in various dishes. Let's delve into the nutritional benefits and potential risks associated with consuming cooked whelk.
Nutritional Benefits:
1. Protein: Whelk is a fantastic source of high-quality protein, which is essential for building and repairing tissues, supporting the immune system, and maintaining overall health. A 100-gram serving of cooked whelk provides around 20 grams of protein, making it an excellent choice for individuals following a high-protein diet or looking to increase their protein intake.
2. Omega-3 Fatty Acids: Whelk contains omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids play a crucial role in promoting heart health, reducing inflammation, and supporting brain function. Incorporating whelk into your diet can contribute to your omega-3 intake, especially if you don't consume fish regularly.
3. Vitamins and Minerals: Whelk is a good source of several essential vitamins and minerals. It contains significant amounts of vitamin B12, which is vital for nerve function and the production of red blood cells. Additionally, whelk provides minerals like iron, zinc, selenium, and copper, which are essential for various bodily functions, including immune support and energy production.
4. Low in Fat and Calories: Cooked whelk is relatively low in fat and calories, making it a suitable option for individuals aiming to manage their weight or follow a calorie-controlled diet. With approximately 100 calories and only around 1 gram of fat per 100-gram serving, whelk can be a satisfying and nutritious addition to a well-balanced meal.
Potential Risks:
1. Allergies: As with any seafood, there is a risk of allergic reactions when consuming whelk. Individuals with shellfish allergies should avoid whelk altogether to prevent adverse reactions such as hives, swelling, difficulty breathing, or anaphylaxis. If you suspect an allergy or have a known shellfish allergy, it is crucial to consult with a healthcare professional before including whelk in your diet.
2. High Cholesterol: Whelk contains dietary cholesterol, but current research suggests that dietary cholesterol has minimal impact on blood cholesterol levels for most individuals. However, if you have a pre-existing condition or are advised by your healthcare provider to limit dietary cholesterol, it is advisable to moderate your consumption of whelk or seek guidance from a registered dietitian or nutritionist.
3. Mercury Content: Like other seafood, whelk may contain trace amounts of mercury. While the mercury levels in whelk are generally low, it is recommended to consume it in moderation, especially for pregnant women, nursing mothers, and young children, who may be more susceptible to the potential adverse effects of mercury.
In conclusion, cooked whelk offers several nutritional benefits, including being an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. It is relatively low in fat and calories, making it a healthy addition to a well-rounded diet. However, individuals with shellfish allergies should avoid whelk, and those with specific dietary concerns, such as cholesterol or mercury intake, should moderate their consumption or seek professional guidance. As with any food, it is essential to consider individual dietary needs and consult with a healthcare professional or registered dietitian for personalized advice.