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 | 187 kCal | 1684 kCal | 11.1% | 5.9% | 901 g |
| Proteins | 22.15 g | 76 g | 29.1% | 15.6% | 343 g |
| Fats | 10.28 g | 56 g | 18.4% | 9.8% | 545 g |
| Water | 66.83 g | 2273 g | 2.9% | 1.6% | 3401 g |
| Ash | 1.54 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 33 μg | 900 μg | 3.7% | 2% | 2727 g |
| Retinol | 0.033 mg | ~ | |||
| Vitamin B1, thiamine | 0.146 mg | 1.5 mg | 9.7% | 5.2% | 1027 g |
| Vitamin B2, riboflavin | 0.192 mg | 1.8 mg | 10.7% | 5.7% | 938 g |
| Vitamin B5, pantothenic | 0.865 mg | 5 mg | 17.3% | 9.3% | 578 g |
| Vitamin B6, pyridoxine | 0.346 mg | 2 mg | 17.3% | 9.3% | 578 g |
| Vitamin B9, folate | 17 μg | 400 μg | 4.3% | 2.3% | 2353 g |
| Vitamin B12, cobalamin | 1.83 μg | 3 μg | 61% | 32.6% | 164 g |
| Vitamin PP, NE | 5.769 mg | 20 mg | 28.8% | 15.4% | 347 g |
| Macronutrients | |||||
| Potassium, K | 481 mg | 2500 mg | 19.2% | 10.3% | 520 g |
| Calcium, Ca | 28 mg | 1000 mg | 2.8% | 1.5% | 3571 g |
| Magnesium, Mg | 32 mg | 400 mg | 8% | 4.3% | 1250 g |
| Sodium, Na | 114 mg | 1300 mg | 8.8% | 4.7% | 1140 g |
| Sulfur, S | 221.5 mg | 1000 mg | 22.2% | 11.9% | 451 g |
| Phosphorus, P | 308 mg | 800 mg | 38.5% | 20.6% | 260 g |
| Trace Elements | |||||
| Iron, Fe | 0.64 mg | 18 mg | 3.6% | 1.9% | 2813 g |
| Manganese, Mn | 0.019 mg | 2 mg | 1% | 0.5% | 10526 g |
| Copper, Cu | 69 μg | 1000 μg | 6.9% | 3.7% | 1449 g |
| Selenium, Se | 46.8 μg | 55 μg | 85.1% | 45.5% | 118 g |
| Zinc, Zn | 0.99 mg | 12 mg | 8.3% | 4.4% | 1212 g |
| Essential Amino Acids | |||||
| Arginine * | 1.326 g | ~ | |||
| valine | 1.141 g | ~ | |||
| Histidine * | 0.652 g | ~ | |||
| Isoleucine | 1.021 g | ~ | |||
| leucine | 1.801 g | ~ | |||
| lysine | 2.035 g | ~ | |||
| methionine | 0.656 g | ~ | |||
| threonine | 0.971 g | ~ | |||
| tryptophan | 0.248 g | ~ | |||
| phenylalanine | 0.865 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 1.34 g | ~ | |||
| Aspartic acid | 2.269 g | ~ | |||
| glycine | 1.063 g | ~ | |||
| Glutamic acid | 3.307 g | ~ | |||
| Proline | 0.783 g | ~ | |||
| serine | 0.904 g | ~ | |||
| tyrosine | 0.748 g | ~ | |||
| Cysteine | 0.237 g | ~ | |||
| Sterols | |||||
| Cholesterol | 83 mg | max 300 mg |
The energy value is 187 kcal.
- 3 oz = 85 g (159 kCal)
- fillet = 25 g (46.8 kCal)
Oily fish cooked in the heat rich in vitamins and minerals such as: vitamin B5 – 17,3%, vitamin B6 – 17,3%, vitamin B12 – 61%, vitamin PP – 28,8%, potassium – 19,2%, phosphorus – 38,5% %, selenium – 85,1%
- 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 187 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Oily fish cooked in the heat, calories, nutrients, useful properties Oily fish cooked in the heat