Calorie content Halibut, Atlantic and Pacific, raw. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value91 kCal1684 kCal5.4%5.9%1851 g
Proteins18.56 g76 g24.4%26.8%409 g
Fats1.33 g56 g2.4%2.6%4211 g
Water80.34 g2273 g3.5%3.8%2829 g
Ash1.29 g~
Vitamins
Vitamin A, RE20 μg900 μg2.2%2.4%4500 g
Retinol0.02 mg~
Vitamin B1, thiamine0.05 mg1.5 mg3.3%3.6%3000 g
Vitamin B2, riboflavin0.03 mg1.8 mg1.7%1.9%6000 g
Vitamin B4, choline61.8 mg500 mg12.4%13.6%809 g
Vitamin B5, pantothenic0.343 mg5 mg6.9%7.6%1458 g
Vitamin B6, pyridoxine0.548 mg2 mg27.4%30.1%365 g
Vitamin B9, folate12 μg400 μg3%3.3%3333 g
Vitamin B12, cobalamin1.1 μg3 μg36.7%40.3%273 g
Vitamin D, calciferol4.7 μg10 μg47%51.6%213 g
Vitamin D3, cholecalciferol4.7 μg~
Vitamin E, alpha tocopherol, TE0.61 mg15 mg4.1%4.5%2459 g
Vitamin PP, NE6.513 mg20 mg32.6%35.8%307 g
Macronutrients
Potassium, K435 mg2500 mg17.4%19.1%575 g
Calcium, Ca7 mg1000 mg0.7%0.8%14286 g
Magnesium, Mg23 mg400 mg5.8%6.4%1739 g
Sodium, Na68 mg1300 mg5.2%5.7%1912 g
Sulfur, S185.6 mg1000 mg18.6%20.4%539 g
Phosphorus, P236 mg800 mg29.5%32.4%339 g
Trace Elements
Iron, Fe0.16 mg18 mg0.9%1%11250 g
Manganese, Mn0.011 mg2 mg0.6%0.7%18182 g
Copper, Cu23 μg1000 μg2.3%2.5%4348 g
Selenium, Se45.6 μg55 μg82.9%91.1%121 g
Zinc, Zn0.36 mg12 mg3%3.3%3333 g
Essential Amino Acids
Arginine *1.245 g~
valine1.072 g~
Histidine *0.613 g~
Isoleucine0.959 g~
leucine1.692 g~
lysine1.911 g~
methionine0.616 g~
threonine0.912 g~
tryptophan0.233 g~
phenylalanine0.813 g~
Replaceable amino acids
alanine1.259 g~
Aspartic acid2.131 g~
glycine0.999 g~
Glutamic acid3.107 g~
Proline0.736 g~
serine0.849 g~
tyrosine0.703 g~
Cysteine0.223 g~
Sterols
Cholesterol49 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids0.292 gmax 18.7 г
12: 0 Lauric0.005 g~
14: 0 Myristic0.049 g~
15: 0 Pentadecanoic0.004 g~
16: 0 Palmitic0.174 g~
17: 0 Margarine0.002 g~
18: 0 Stearin0.054 g~
20: 0 Arachinic0.002 g~
22: 0 Begenic0.001 g~
24: 0 Lignoceric0.001 g~
Monounsaturated fatty acids0.471 gmin 16.8 г2.8%3.1%
14: 1 Myristoleic0.003 g~
15: 1 Pentadecene0.002 g~
16: 1 Palmitoleic0.068 g~
16: 1 cis0.065 g~
16: 1 trans0.003 g~
17: 1 Heptadecene0.007 g~
18: 1 Olein (omega-9)0.229 g~
18: 1 cis0.221 g~
18: 1 trans0.008 g~
20: 1 Gadoleic (omega-9)0.133 g~
22: 1 Erucova (omega-9)0.014 g~
22: 1 cis0.014 g~
24: 1 Nervonic, cis (omega-9)0.017 g~
Polyunsaturated fatty acids0.29 gfrom 11.2 to 20.62.6%2.9%
18: 2 Linoleic0.034 g~
18: 2 trans isomer, not determined0.013 g~
18: 2 Omega-6, cis, cis0.019 g~
18: 2 Conjugated Linoleic Acid0.002 g~
18: 3 Linolenic0.011 g~
18: 3 Omega-3, alpha linolenic0.011 g~
18: 4 Styoride Omega-30.007 g~
20: 2 Eicosadienoic, Omega-6, cis, cis0.004 g~
20: 3 Eicosatriene0.008 g~
20: 3 Omega-60.005 g~
20: 4 Arachidonic0.014 g~
20: 5 Eicosapentaenoic (EPA), Omega-30.066 g~
Omega-3 fatty acids0.228 gfrom 0.9 to 3.725.3%27.8%
22: 4 Docosatetraene, Omega-60.001 g~
22: 5 Docosapentaenoic (DPC), Omega-30.016 g~
22: 6 Docosahexaenoic (DHA), Omega-30.128 g~
Omega-6 fatty acids0.043 gfrom 4.7 to 16.80.9%1%
 

The energy value is 91 kcal.

  • 3 oz = 85 g (77.4 kCal)
  • 0,5 fillet = 204 g (185.6 kCal)
Halibut, Atlantic and Pacific, raw rich in vitamins and minerals such as: choline – 12,4%, vitamin B6 – 27,4%, vitamin B12 – 36,7%, vitamin D – 47%, vitamin PP – 32,6%, potassium – 17,4%, phosphorus – 29,5%, selenium – 82,9%
  • 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.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • 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.
  • 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.
  • 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 91 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Halibut, Atlantic and Pacific, raw, calories, nutrients, useful properties Halibut, Atlantic and Pacific, raw

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