No Room Rent Capping | No Medical Check-up up to 55yrs | Tax Benefit up to 75k | Buy Health Insurance starting @ ₹244 pm

02 Nov 2021
67 Views

Fish & its Calories

Fish is a staple source of protein diets across the country. Nearly 50% of the population in India consumes fish. It is a rich source of protein and is easily digestible. Fish preparations include curry, tikka, kebab, and baked or cooked in various edible oils.

If we talk about fish calories, it will vary based on their origin and cooking procedure. Some fish like carp (freshwater) provide 127 calories per 100g, while prawns offer 105 calories in 100 gm of serving. Cooking fish in coconut oil, olive oil or ghee enhances the calorie count significantly. Check out the following table:

Type of Fish

Calorie count

100g of Carp

127

100g of Lobster

97

100g of Prawns

105

100 g of Sardines

208

While we’ve discussed the calories in different types of fish, we must not forget that fish is also rich in proteins, vitamins and minerals. Read on to know more about the nutritional value offered by fish.

Nutritional Value of Fish

The nutritional value of fish can vary depending on the species. Here, for instance, let’s take a look at the pomfret fish nutritional value:

Nutritional Facts

Pomfret Fish Nutritional Value Per 100g

Calories

84

Protein

17.21g

Fat

1.22g

Cholesterol

62mg

Sodium

68mg

Potassium

348mg

Other than protein, fish is also a natural source of essential nutrients like Vitamin D and Vitamin B3 (Riboflavin), crucial for natural growth and development. It enhances bone and muscle development. Fish oil contains abundant nutrients and helps maintain a healthy heart, ensures weight loss and beautiful skin, and lowers immune responses like allergies.

Did You Know?

Fish is a great source of omega-3 fatty acids. These fats are crucial for the optimal functioning of your body and brain.

Comparison of Calories in Fish With Other Meats

While you are considering adding fish to your diet, you must not forget about the calories in fish compared to other meats. Let’s take a look at this comparison:

Meat

Calorie Count

Salmon fish per 100g

146

Chicken per 100g

237

Lamb per 100g

292

Beef per 100g

288

What are the Various Health Benefits of Fish?

1. Rich Source of Nutrition

Freshwater fish are richer in calcium, MUFAs, and PUFAs than their saltwater relatives. Iodine, vitamin D, vitamin B3, omega-3-fatty acids, and docosahexaenoic acid (DHA) are abundant in fish. Responsible for brain development, natural growth and metabolism, nutritionists advise an adult to eat at least 2-servings of fish per week. People sensitive to sea fish (shell fish) should abstain from eating the same. Nutritionists also suggest that consuming freshwater fish is better than eating red meat.

2. Healthy Heart

Fish oils contain omega-3-fatty acids (PUFA), responsible for the smooth functioning of the cardiac muscles. It helps keep bad lipid or LDP levels under check. Research shows that fish oils are beneficial for lowering excess blood pressure, preventing arterial plaque formation, and reducing harmful triglycerides responsible for cardiac malfunctioning. Cod liver oil is known to have enhanced vitamin A, vitamin D, and omega-3-fatty acids. It is widely consumed as vitamin capsules available as an OTC product.

3. Sound Brain Health

As we discussed earlier, fish is rich in omega-3 fatty acids that are important for maintaining sound brain health. Studies have shown that a low level of omega-3 fatty acids in your blood can accelerate brain ageing and can also lead to memory loss.

4. Enhanced Immunity

Certain studies suggest that Type-1 diabetes is preventable in children consuming fish daily. Omega-3 fatty acids (PUFA) are known to enhance immunity to prevent auto-immune attacks like multiple sclerosis, rheumatoid arthritis, and allergic responses. Children who eat fish have shown little or no asthma problems. Research also shows that older adults with regular consumption of omega-3 fatty acids are less prone to developing vision impairment issues and age-related macular degeneration.

Consumption of Fish: Things to Watch Out For

While we have established the various health benefits of consuming fish, one thing that you must watch out for is the mercury levels of the fish you are about to eat. Certain fishes like swordfish and king mackerel have high mercury content. This can be harmful to the nervous system of a young child or foetus. Hence, young children, pregnant women, women who may become pregnant, or those who are breastfeeding must avoid fish that have high mercury content.

Conclusion

Eating healthy is a natural way to stay fit. Fish helps you lose weight, maintain a healthy body, and keep a check on calorie consumption. Sufficient intake of fish liver oils enhances your mental capacity, amplifying your performance. And while you ensure your health with the right diet, don’t forget to financially secure your life with health insurance. Having an active health insurance policy helps you get treated for underlying health complications with no hassle.

What if we tell you that leading a healthy lifestyle can also save you money? Yes, that’s right! Leading a healthy lifestyle reduces your chances of falling ill and filing health insurance claims, thereby reducing your health insurance premium amount. So, wait no more, get a health insurance plan from Bajaj MARKETS now!

Best Health Insurance Plans Available at Bajaj MARKETS

FAQs on Calories in Fish

  • ✔️What is the ideal amount of fish consumption for an adult?

    Dietitians say that a mature adult should eat around 280g of fish in a week. Pregnant women and lactating mothers should take special care while continuing a fish diet. It is ideal to consult your general physician or a clinical nutritionist for a balanced diet containing fish.

  • ✔️Can consuming fish oil cause diarrhoea?

    Yes, diarrhoea is a common side effect of consuming fish oil, especially if taken in high doses.

  • ✔️How many calories are there in 1 piece of fish?

    57g or 1 piece of fish (salmon) has approximately 83 calories.

  • ✔️Can fish help in weight loss?

    Yes, including fish in your diet can help in weight loss. A recent study found that people who ate fish, and not other meats, recorded better weight loss results as opposed to those who didn’t eat fish.

  • ✔️What is the calorie count in 1 piece of tuna fish?

    The approximate count of 1 piece (57g) tuna fish calories is 62.