Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 196 kCal | 1684 kCal | 11.6% | 5.9% | 859 g |
| Proteins | 12.8 g | 76 g | 16.8% | 8.6% | 594 g |
| Fats | 16.1 g | 56 g | 28.8% | 14.7% | 348 g |
| Water | 70.1 g | 2273 g | 3.1% | 1.6% | 3243 g |
| Ash | 1 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 100 μg | 900 μg | 11.1% | 5.7% | 900 g |
| Retinol | 0.014 mg | ~ | |||
| beta Carotene | 0.03 mg | 5 mg | 0.6% | 0.3% | 16667 g |
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 2.7% | 1875 g |
| Vitamin B2, riboflavin | 0.15 mg | 1.8 mg | 8.3% | 4.2% | 1200 g |
| Vitamin B4, choline | 61.8 mg | 500 mg | 12.4% | 6.3% | 809 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 3.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.42 mg | 2 mg | 21% | 10.7% | 476 g |
| Vitamin B9, folate | 1 μg | 400 μg | 0.3% | 0.2% | 40000 g |
| Vitamin B12, cobalamin | 1 μg | 3 μg | 33.3% | 17% | 300 g |
| Vitamin C, ascorbic | 0.2 mg | 90 mg | 0.2% | 0.1% | 45000 g |
| Vitamin D, calciferol | 27.4 μg | 10 μg | 274% | 139.8% | 36 g |
| Vitamin E, alpha tocopherol, TE | 0.6 mg | 15 mg | 4% | 2% | 2500 g |
| Vitamin H, biotin | 1.9 μg | 50 μg | 3.8% | 1.9% | 2632 g |
| Vitamin K, phylloquinone | 0.1 μg | 120 μg | 0.1% | 0.1% | 120000 g |
| Vitamin PP, NE | 1.2 mg | 20 mg | 6% | 3.1% | 1667 g |
| Macronutrients | |||||
| Potassium, K | 450 mg | 2500 mg | 18% | 9.2% | 556 g |
| Calcium, Ca | 30 mg | 1000 mg | 3% | 1.5% | 3333 g |
| Magnesium, Mg | 50 mg | 400 mg | 12.5% | 6.4% | 800 g |
| Sodium, Na | 100 mg | 1300 mg | 7.7% | 3.9% | 1300 g |
| Sulfur, S | 128 mg | 1000 mg | 12.8% | 6.5% | 781 g |
| Phosphorus, P | 220 mg | 800 mg | 27.5% | 14% | 364 g |
| Trace Elements | |||||
| Iron, Fe | 80 mg | 18 mg | 444.4% | 226.7% | 23 g |
| Manganese, Mn | 0.012 mg | 2 mg | 0.6% | 0.3% | 16667 g |
| Copper, Cu | 30 μg | 1000 μg | 3% | 1.5% | 3333 g |
| Selenium, Se | 36.5 μg | 55 μg | 66.4% | 33.9% | 151 g |
| Zinc, Zn | 0.4 mg | 12 mg | 3.3% | 1.7% | 3000 g |
| Sterols | |||||
| Cholesterol | 46 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 3.87 g | max 18.7 г | |||
| Monounsaturated fatty acids | 7.98 g | min 16.8 г | 47.5% | 24.2% | |
| Polyunsaturated fatty acids | 2.06 g | from 11.2 to 20.6 | 18.4% | 9.4% | |
| 18: 2 Linoleic | 0.07 g | ~ | |||
| 18: 4 Styoride Omega-3 | 0.21 g | ~ | |||
| 20: 4 Arachidonic | 0.31 g | ~ | |||
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.65 g | ~ | |||
| Omega-3 fatty acids | 1.59 g | from 0.9 to 3.7 | 100% | 51% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.01 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.72 g | ~ | |||
| Omega-6 fatty acids | 0.38 g | from 4.7 to 16.8 | 8.1% | 4.1% |
The energy value is 196 kcal.
Halibut black rich in vitamins and minerals such as: vitamin A – 11,1%, choline – 12,4%, vitamin B6 – 21%, vitamin B12 – 33,3%, vitamin D – 274%, potassium – 18%, magnesium – 12,5%, phosphorus – 27,5%, iron – 444,4%, selenium – 66,4%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
- Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of bone mineralization. Lack of vitamin D leads to impaired metabolism of calcium and phosphorus in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
Tags: calorie content 196 kcal, chemical composition, nutritional value, vitamins, minerals, what are the benefits of black halibut, calories, nutrients, useful properties of black halibut
Energy value, or calorie content Is the amount of energy released in the human body from food during digestion. The energy value of a product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called the “food calorie,” so the kilo prefix is often omitted when specifying calories in (kilo) calories. You can see detailed energy tables for Russian products.
The nutritional value – the content of carbohydrates, fats and proteins in the product.
Nutritional value of a food product – a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.
Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants rather than animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and “lost” during cooking or food processing.