Calorie content Whitefish, 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 value98 kCal1684 kCal5.8%5.9%1718 g
Proteins18.99 g76 g25%25.5%400 g
Fats1.91 g56 g3.4%3.5%2932 g
Water78.93 g2273 g3.5%3.6%2880 g
Ash1.2 g~
Vitamins
Vitamin A, RE30 μg900 μg3.3%3.4%3000 g
Retinol0.03 mg~
Vitamin B1, thiamine0.088 mg1.5 mg5.9%6%1705 g
Vitamin B2, riboflavin0.1 mg1.8 mg5.6%5.7%1800 g
Vitamin B5, pantothenic0.75 mg5 mg15%15.3%667 g
Vitamin B6, pyridoxine0.3 mg2 mg15%15.3%667 g
Vitamin B9, folate15 μg400 μg3.8%3.9%2667 g
Vitamin B12, cobalamin1 μg3 μg33.3%34%300 g
Vitamin PP, NE2.51 mg20 mg12.6%12.9%797 g
Macronutrients
Potassium, K354 mg2500 mg14.2%14.5%706 g
Calcium, Ca12 mg1000 mg1.2%1.2%8333 g
Magnesium, Mg17 mg400 mg4.3%4.4%2353 g
Sodium, Na55 mg1300 mg4.2%4.3%2364 g
Sulfur, S189.9 mg1000 mg19%19.4%527 g
Phosphorus, P152 mg800 mg19%19.4%526 g
Trace Elements
Iron, Fe0.4 mg18 mg2.2%2.2%4500 g
Manganese, Mn0.067 mg2 mg3.4%3.5%2985 g
Copper, Cu72 μg1000 μg7.2%7.3%1389 g
Selenium, Se12.6 μg55 μg22.9%23.4%437 g
Zinc, Zn0.37 mg12 mg3.1%3.2%3243 g
Essential Amino Acids
Arginine *1.136 g~
valine0.978 g~
Histidine *0.559 g~
Isoleucine0.875 g~
leucine1.543 g~
lysine1.744 g~
methionine0.562 g~
threonine0.832 g~
tryptophan0.213 g~
phenylalanine0.741 g~
Replaceable amino acids
alanine1.148 g~
Aspartic acid1.944 g~
glycine0.911 g~
Glutamic acid2.834 g~
Proline0.671 g~
serine0.775 g~
tyrosine0.641 g~
Cysteine0.204 g~
Sterols
Cholesterol50 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids0.421 gmax 18.7 г
14: 0 Myristic0.088 g~
16: 0 Palmitic0.285 g~
18: 0 Stearin0.048 g~
Monounsaturated fatty acids0.469 gmin 16.8 г2.8%2.9%
16: 1 Palmitoleic0.114 g~
18: 1 Olein (omega-9)0.291 g~
20: 1 Gadoleic (omega-9)0.019 g~
22: 1 Erucova (omega-9)0.045 g~
Polyunsaturated fatty acids0.613 gfrom 11.2 to 20.65.5%5.6%
18: 2 Linoleic0.069 g~
18: 3 Linolenic0.055 g~
18: 4 Styoride Omega-30.029 g~
20: 4 Arachidonic0.055 g~
20: 5 Eicosapentaenoic (EPA), Omega-30.095 g~
Omega-3 fatty acids0.489 gfrom 0.9 to 3.754.3%55.4%
22: 5 Docosapentaenoic (DPC), Omega-30.053 g~
22: 6 Docosahexaenoic (DHA), Omega-30.257 g~
Omega-6 fatty acids0.124 gfrom 4.7 to 16.82.6%2.7%
 

The energy value is 98 kcal.

  • 3 oz = 85 g (83.3 kCal)
  • fillet = 79 g (77.4 kCal)
Whitefish, raw rich in vitamins and minerals such as: vitamin B5 – 15%, vitamin B6 – 15%, vitamin B12 – 33,3%, vitamin PP – 12,6%, potassium – 14,2%, phosphorus – 19% %, selenium – 22,9%
  • Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • 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 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 98 kcal, chemical composition, nutritional value, vitamins, minerals, how is Whitefish useful, raw, calories, nutrients, useful properties of Whitefish, raw

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