Calorie content of white fish, all types. chemical composition and nutritional value

How many calories are in oily fish?

Further we will talk about fish with a lot of calories, but this does not mean that they should be completely excluded from the diet. On the contrary, they must be consumed, as they can save you from diseases and contribute to the better functioning of your body:

1. Mackerel. In fresh fish, the number of calories is 191, proteins - 18 g, fats - 13.2 g. After boiling, calories increase to 211 kcal, proteins - 20 g, fats - 15 g, and there are no carbohydrates. Smoked mackerel is very popular these days, and let's see how many calories it contains. In smoked fish, the number of kilocalories is 221, proteins - 20.7 g, fats - 20.7 g, carbohydrates - 15.5 g. Eating mackerel is a prevention of cardiovascular diseases and promotes blood circulation in the capillaries.

Squirrels

The nutritional value of fish lies in the fact that it is a source of complete but easily digestible protein. Although, compared to the meat of mammals, the taste of aquatic inhabitants is less pronounced. Fish proteins are perfectly balanced in amino acids. In addition, they are absorbed by 97%. The protein content in meat is 15-20%. The main and most valuable types are albumin, myoglobin and L-ichtulin. Lots of methionine, lysine and tryptophan - essential amino acids that improve food absorption.

Compared to animal meat, fish contains very few purine compounds. This ensures the absence of a sharp unpleasant odor and distinctive taste.

The healthiest fish for weight loss

The fatter it is, the more vitamins and polyunsaturated acids the fish contains. Therefore, let’s try to find the healthiest fish, taking into account the fat content of different types:

Carp

Its pulp is somewhat dry, however, there are still useful microelements. It should be consumed for proper digestion, healthy skin and strengthening the nervous system. Boiled carp contains 125 calories per 100 grams.

Herring

A nutritional antidepressant that will help you survive the prolonged spring. If you eat 2-3 pieces of lightly salted herring daily (you can also eat it as a sandwich without butter), you will provide yourself with the daily requirement of vitamins and minerals, and protect your blood vessels from the formation of cholesterol plaques. It is also an excellent prevention of depression. Calorie content of salted herring: 86 calories per 100 grams.

Mackerel

It is the leader in fat content among fish due to beneficial modifications of cholesterol and unsaturated fatty acids. Mackerel also contains more vitamins B, potassium, calcium, and phosphorus than other species. Calorie content of boiled mackerel: 125 calories per 100 grams.

Calorie content

Caloric content is the amount of energy that the body receives in the process of consuming certain foods as a result of their breakdown into simple substances. The energy value of food is measured in kilocalories (kcal). Oxidation provides the body with the following amount of energy:

• 1 g protein – 4 kcal;
• 1 g of lipid – 9 kcal;
• 1 g carbohydrate – 4 kcal.

Knowledge about the components of the product - the ability to correct your personal diet

Knowing the amount of constituent substances, you can calculate how much energy a person will receive from the food he eats.

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The body's daily requirement is about 2 g per kilogram of body weight. More than half of the incoming substance should be of plant origin. When creating an individual diet, you should include those foods that are rich in proteins, but at the same time have low calorie content.

Lipids

Important! Preference should be given to olive and canola oils, as well as seafood rich in fatty acids (Omega-3)

Calorie content of fried fish

In terms of calorie content, fried fish is superior to boiled or baked fish. The reason for this is the oil in which we fry food. On average, the calorie content of fried fish is 170-200 kcal, and the calorie content of fish fried in batter is at least 220 kcal per 100 g. The calorie content of fried hake is 105 kcal per 100 g, the calorie content of pangasius is 199 kcal per 100 g, and the calorie content of pike perch is - about 130 kcal per 100 g. For comparison: the calorie content of pike perch grilled without oil is only 87 kcal per 100 g. The calorie content of sole fried in oil is 134 kcal per 100 g

, and the calorie content of sea tongue fried in batter is 337 kcal per 100 g.

The high calorie content of fried fish is the reason why fish prepared in this way is not recommended for consumption by people who have problems with excess weight. It is also undesirable for people with acute or chronic gastrointestinal diseases, since it irritates the mucous membrane of the stomach and intestines and impairs the absorption of nutrients in the digestive tract.

Benefits for weight loss

Seafood contains a whole list of valuable substances:

• selenium;
• phosphorus:
• calcium;
• iron;
• zinc;
• sodium;
• vitamins A, D, E, B1.

Fish, in its composition, is a rich protein product that can become an alternative to meat, especially chicken. It is perfectly absorbed and promotes the fat burning process inside.

The role of fish in the diet is undeniable.

With a low-calorie diet, low-fat fish varieties provide the body with protein and valuable elements. The so-called carbohydrate cutting leads to burning your own fat and reducing body weight. But stress on the body is reduced to a minimum.

The role of omega-3 for humans

What makes fish healthy is the presence of “good” fats in its composition, which must be included in the human diet. The list of problems that omega-3 helps solve and prevent is quite impressive. Here's what makes this valuable component:

• participates in the construction of the nervous and endocrine systems;
• stabilizes brain function;
• normalizes heart function;
• thins the blood, preventing the formation of blood clots;
• accelerates metabolic processes;
• removes “bad” cholesterol from the body;
• relieves foci of inflammation;
• increases immunity;
• helps maintain normal blood pressure;
• improves the appearance of skin, hair and nails;
• prevents skin diseases;
• reduces the risk of developing eye diseases;
• maintains proper sugar levels;
• prevents the development of joint diseases;
• normalizes hormonal levels;
• helps cope with stress and nervous overload, prevents depression;
• plays a key role in the normal development of the fetus during pregnancy.

And that is not all! Omega-3 increases the body's endurance, gives tone, increases performance, replenishes energy costs, fights chronic fatigue syndrome, and helps cope with physical activity.

Calorie content depending on the type of fish

Varieties are divided into groups according to fat content:

• Low-fat - family of cod and perch. For example, cod, pike, pike perch. These varieties belong to dietary products containing 60-100 kcal per 100 g. Most river fish belong to this group.
• Medium fat content - families of carp and flounder. For example, carp, flounder, bream. Calorie content 80-130 kcal per 100 g.
• Fatty - families of sturgeon, salmon, herring. For example, salmon, salmon, mackerel. Energy value is 150-250 kcal per 100 g. Most marine fish belong to this group.

Calorie content and nutritional value of fish and seafood per 100 grams

Product Proteins, g Fats, g Carbohydrates, g Calories, kcal Beluga 23.84.00.0131.0 Pink salmon 21.07.00.0147.0 Spotted catfish 14.75.30.0107.0 Flounder 18.22.30.0105.0 Crucian carp 17.71.80.087.0 Carp 19.4 5 ,30.0125.0 Mullet 21.44.30.0124.0 Baltic sprat 14.19.00.0101.0 Caspian sprat 18.513.10.0192.0 Ice fish 15.51.40.075.0 Bream 20.94.70.0126.0 Salmon 19.213, 80.0201.0 Macrurus 13.20.80.060.0 Pollock 17.61.00.079.0 Capelin 13.411.50.0157.0 Navaga 16.11.00.073.0 Burbot 18.80.60.081.0 Sea perch 17.65.20.0117.0 River perch 18, 50, 90,082,0Sturgeon16,410,90,0164,0Halibut14,017,80,0216,0White 17,91,00,081,0Sardine20,110,80,0178,0Herring15,58,70,0140,0Salmon16,310,50,0160,0Scumb riya19, 614.70.0211.0 Som 18.413.60.0196.0 Horse mackerel 18.55.00.0119.0 Pike perch 21.31.30.097.0 Cod 17.80.70.078.0 Tuna 22.70.70.096.0 Sea eel 19.11.90.094.0 Eel1 4,530 ,50,0333,0Trout19,62,10,099,0Hake18,52,30,095,0Pike21,31,30,097,0Red caviar31,513,21,0249,0Black caviar26,913,80,8235,0Squid18,00,30,075,0Crab16, 00 ,50,069,0Shrimp18,00,80,083,0Clams10,01,750,083,0Mussels9,11,50,050,0Octopus18,50,00,074,0Crayfish15,51,01,276,0Oysters9,02,00,072,0

Fish calorie table

The table indicates the amount of fats, proteins, carbohydrates per 100 g of product. From them you can determine the calorie content and varieties suitable for preparing dietary fish.

Vegetables

(from 50 units and above)

High GI foods quickly saturate the blood with glucose, as a result of which the body quickly replenishes itself after exercise and strength exercises.
But if there are none, and you lead an inactive lifestyle, spare energy accumulates in the form of fat deposits. Long-term eating of such foods causes an increased level of insulin, which distributes excess sugar in the form of fat deposits evenly throughout the body and protects fat from a back reaction . The result is obesity, diabetes, and cardiovascular disease. High glycemic index foods

How many calories are in salted dried fish?

No matter how much one would like to operate only with exact numbers and data, this is simply impossible. All fish are different, and their calorie content, accordingly, is also different. If we take the average value, then the calorie content of salted dried fish is 275 kC per 100 grams of product. A lot of? If you love sandwiches with butter, then for you this figure is a drop in the ocean, because 100 grams of butter contain 717 kC! Ordinary sunflower seeds are 584 kC for the same 100 grams. But these are the most common foods that many eat regularly.

If we consider the calorie content of salted dried fish of different types, the data will be approximately as follows:

• Amber with pepper – 220 kCl

• Yellow minke whale – 267 kC

• Dried catfish straws – 115 kCl

• Dried pollock straws – 237 kCl

These are the most popular and affordable types of salted dried fish, the calorie content of which may be of interest to many. As you can see, not a single species can even closely compare in caloric content with the same butter or sausage, which has an average of 300 kC per 100 grams.

Dried flounder contains

• Protein 38.50 g;
• Fat 3.00 g;
• Carbohydrates 0.00 g;
• Calorie content 181 kcal.

Fatty fish consists of omega-3 fatty polyunsaturated acids, which have a positive effect on the human body. Dried fish oil is healthy as it contains a large amount of vitamin A. Today, people increasingly prefer fish over meat. Unlike meat, the calorie content of dried fish is lower, and its nutritional value is much higher. The calories contained in dried fish are 4-5 times less than in animal meat, so fish is more easily absorbed by the body.

Fish contains a colossal amount of chemicals - boron, iron, copper, potassium, calcium, cobalt, magnesium, manganese, bromine, phosphorus. The vital activity of the body without all these substances is simply not possible in normal mode. It is enough to eat dried fish two to three times a week. Dried fish reduces the risk of heart attack. Fatty fish varieties help strengthen the cardiovascular system. A kilogram of dried salmon contains the same amount of omega-3 fatty acids, with a nutritional supplement costing €30. It turns out that dried fish is an excellent substitute for nutritional supplements. In addition, dried fish is a natural product, and its consumption is much cheaper than food additives.

Dried fish differs from dried fish, prepared at home, it will be much healthier for the body than what is sold in the store, primarily due to the fact that, as a rule, it contains a much smaller amount of salt, which also needs to be carefully monitored by everyone counting calories and wanting to lose weight.

Dried anchovy contains

• Protein 57.4 g;
• Fat 3.1 g;
• Carbohydrates 0.1 g;
• Calorie content 258 kcal.

Dried beluga contains a large number of calories. Beluga is one of the most delicious fish, but it is very rare to try such fish, because beluga is listed in the Red Book.

Glycemic index of meat

The GI of a product is evidence of the presence of bad carbohydrates, which quickly absorb glucose into the blood and, in addition, are deposited in the body as excess fat.

The good thing about any meat for diabetes is that it does not contain sugar. There are negligible carbohydrates in it, but there is a lot of protein.

Meat is a dietary product and does not have a glycemic index. This indicator is simply not taken into account due to its insignificance.

So pork contains zero grams of carbohydrates, which means the GI is also zero. But this only applies to clean meat. Dishes containing pork have a rather large GI.

The table will help you find out the glycemic index of meat products:

Classification of fish used for food

Dishes prepared from fish occupy a significant place in the national Russian and Belarusian cuisines. All existing types of fish can be divided into 3 large groups:

• fish having white meat;
• fish having red meat;
• fish with meat with a high degree of fat content.

Important! Fish with white meat is considered the most edible and has excellent taste, and fish with red meat is the most nutritious product.

In addition to this classification, fish are divided into several groups depending on their habitat:

• freshwater fish;
• migratory fish;
• brackish water fish;
• marine;
• oceanic.

Fish with white meat

Freshwater fish species live in fresh water throughout their entire life. Reproduction of such fish also occurs in fresh water. This type of fish includes carp, bream, pike, catfish, sterlet, etc.

The group of migratory fish includes salmon and sturgeon. These fish species live in sea water and breed in fresh water. Sea and ocean fish constantly live in the salty water of the seas or oceans. Reproduction of fish belonging to these 2 groups is also carried out in sea and ocean water. These 2 groups of fish include tuna, anchovy, cod, flounder, etc.

Medium fatty fish

Further we will talk about fish with a lot of calories, but this does not mean that they should be completely excluded from the diet. On the contrary, they must be consumed, as they can save you from diseases and contribute to the better functioning of your body:

1. Mackerel. In fresh fish, the number of calories is 191, proteins - 18 g, fats - 13.2 g. After boiling, calories increase to 211 kcal, proteins - 20 g, fats - 15 g, and there are no carbohydrates. Smoked mackerel is very popular these days, and let's see how many calories it contains. In smoked fish, the number of kilocalories is 221, proteins - 20.7 g, fats - 20.7 g, carbohydrates - 15.5 g. Eating mackerel is a prevention of cardiovascular diseases and promotes blood circulation in the capillaries.

1. Pink salmon. In an uncooked state, this fish has 142 kcal, proteins - 20.5 g, fats - 6.5 g. When boiled, calories increase to 152 kcal, proteins 21 g, fats - 7 g. If you want to fry pink salmon, be prepared for the fact that such fish will have kilocalories of 281, proteins - 17.1 g, fats - 16.4 g, and carbohydrates - 15.2 g. It is very interesting that pink salmon contains unsaturated acids, which are necessary for the absorption of nutrients.
2. Salmon. All people who watch their diet are interested in the question of how many calories red fish contains: 142 kcal, proteins - 19.8 g, fats - 6.3 g. Salted salmon is one of the ways to prepare this fish. It contains 269 kcal, protein - 21 g, fat - 20.5 g. Fish prepared in this way is not recommended for those who are on a diet or who have problems with the kidneys and heart. Salmon is also steamed. It contains 135.6 kcal, protein – 17 g, fat – 6 g, and carbohydrates – 2.7 g.
3. Bream. It contains 105 kilocalories, proteins - 17.1 g, fats - 4.1 g. In dried fish - 221 kcal, proteins - 42 g, fats - 5.9 g. How many calories are in boiled fish - 126 kcal, proteins - 20.9 g, fats - 4.7 g. Eating fresh bream prevents stroke; the substances contained in bream help rejuvenate the skin.

Steamed fish - this type of cooking is considered one of the best, as it is easily digestible

Fish is considered low-fat if its fat percentage does not exceed 4, and its energy value ranges from 70-100 kcal.
River representatives - perch, ruffe, pike, etc. Sea representatives - cod, flounder, roach, pollock, etc. This product is indispensable for diets. It contains the necessary nutritional components and is completely absorbed by the body. Fish fat content table (low fat content)

Such fish has a fat content of 4 to 8% and an energy value of 100 to 140 kcal.
The most famous river varieties are carp, catfish, trout, etc., sea varieties are chum salmon, horse mackerel, pink salmon, etc. Due to its balance, it is ideal for a healthy diet. Fish fat content table (average fat content)

The fat content of such fish starts at 8%, and the calorie content reaches 200-300 kcal.
These are saury, mackerel, beluga, ivashi, silver carp, sturgeon varieties, etc. This product is not suitable for dietary nutrition, but it is indispensable for a complete and balanced diet (in moderation!). It is these varieties that have the highest level of omega-3, as well as a lot of iodine, which helps the thyroid gland. Fish fat content table (high fat content)

Pickling recipes

Spiced herring

Ingredients:

• water – 1 liter;
• whole herring – 2 pieces;
• sugar – 7.5 grams (1.5 teaspoons);
• salt – 50 grams (4 dessert spoons);
• dried carnation flowers – 5 pieces;
• bay leaf – 4 pieces;
• allspice – 10 peas.

Cooking method

1. Boil water in a saucepan, add spices, salt, sugar.
2. Cool the brine, pour it over the fish, leave at room temperature for an hour, then put it in the refrigerator for 2 to 7 days.
3. Before serving, cut into pieces, garnish with pickled onions and herbs.

Spicy herring with mustard

Ingredients:

• water – 900 milliliters;
• whole herring – 2 pieces;
• mustard – 30 grams (2 tablespoons);
• sugar – 45 grams (3 tablespoons);
• salt – 75 grams (5 tablespoons);
• chopped herbs (dill or parsley) – 15 grams (1 tablespoon);
• coriander seeds – 15 grams (1 tablespoon);
• bay leaf – 10 pieces;
• black pepper – 15 peas.

Cooking sequence:

• brush the fish with mustard and place in a glass container (enamel or plastic dishes will give the fish a metallic taste);
• boil water in a saucepan, add salt, sugar, spices;
• cool the brine, pour over the carcasses, leave the herring to marinate for 2 hours;
• put in a cool place for three days.

Fish in brine (strong salt solution)

This method of salting herring is recommended for use if the carcasses are whole without visible damage to the skin. Otherwise, the fish will draw too much salt through the scratches, which will affect its taste.

Method for preparing brine:

1. Boil a liter of water, slowly add salt to the liquid until it stops dissolving. Visually, you will see that the crystals simply begin to settle to the bottom.

You can check the readiness of the brine using a raw egg: lower it into the water; if it starts to sink, this indicates an insufficient amount of salt in the water, and if it floats on the surface, the brine is ready.

1. To improve the taste, add spices to the liquid, based on your own preferences. These can be: black, white, red ground or allspice, clove buds, bay leaves and juniper berries. Cardamom grains, coriander seeds, mustard seeds, vinegar, onions, horseradish, green sour apple, lemon juice, vodka, and soy sauce will not spoil the taste. However, it is not recommended to use iodized salt to prepare brine.
2. Place two herring carcasses in a bowl, pour cooled brine over the fish so that it “swims” in the brine. Let it sit for an hour, then put it in the refrigerator for 1 – 2 days.

Dry pickling

Ingredients:

• large whole herring – 1 carcass;
• ground black pepper – 7.5 grams (1.5 teaspoons);
• sugar – 5 grams (1 teaspoon);
• salt – 7.5 grams (1.5 teaspoons).

Recipe:

• Wipe the fish dry with a paper towel or napkins;
• mix black pepper, salt, sugar in a glass container;
• thoroughly rub the fish carcass with the mixture on all sides, including the empty cavity under the gill covers;
• Wrap the herring tightly in three layers of cling film and place in the refrigerator for 2 days.

Express method of salting herring

For quick cooking, clean one fish, remove the insides, remove the skin, separate the fillet from the backbone, finely chop and place in a glass container. Then prepare the brine: dissolve 45 grams of table salt (3 tablespoons) in a liter of cold water. Pour it over the fish and wait an hour and a half. Drain the brine and make a new one: mix 250 milliliters of cold water with 15 milliliters of 9% vinegar. Pour it over the herring for 5 minutes. Drain the brine. Cut the onion into half rings, add to the fish, stir. Pour vegetable oil over the herring and leave for 25 minutes. The fish is ready to eat.

In addition to salting, herring can be fried. In home cooking, this is not a very popular dish, but in vain, since the fish turns out to be nutritious and tasty.

Cooking method:

• Peel the herring, gut it, cut into pieces;
• provide the fish with salt and spices, leave for half an hour;
• beat the egg, add flour;
• put the frying pan on the fire, add vegetable oil;
• Bread each piece of herring in egg and flour, fry until cooked on both sides;
• Place on a napkin to drain excess fat.

Fried fish is recommended to be served with fresh vegetables.

Remember, when exposed to air, herring fat oxidizes under the influence of oxygen, which leads to the appearance of a rancid taste, unpleasant odor and “rusty” color. Cut fish is stored exclusively in vegetable oil, and whole fish is stored in brine or marinade.

High-quality salted herring has a pleasant aroma, elastic shiny carcass, red eyes, steel color with a bluish tint.