The table reveals the number of calories in fish per 100 grams (3.5 oz). Its difficult to accurately show the calorie content per fish portion as size differs between individuals and products, therefore the values are displayed for comparison purposes.
Fish calories can be low if, fresh white fish is chosen over fried fish from a restaurant or fish bar. Oily fish tends to be higher in calories than white fish however, oily fish contains plenty of essential fatty acids which have been shown to help combat some types of heart disease. One portion of oily fish is recommended at least once per week.
Oily fish, such as salmon, mackeral, herring, sardines, pilchards and tuna, are rich in the type of polyunsaturated fat known as omega-3 fatty acids. While some other foods contain omega-3s, oily fish contain the eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA). These oils have been much studied in recent years and are useful to help minimise joint pain as well as lower the risk of heart disease and some cancers. Fish oils are also one of the best sources of vitamin D in the diet, which increases calcium absorption. They can also help the condition of your hair and skin!
How many calories in fish table:
| White Fish | Calories | Fat |
| Bass (steamed) | 125 | 1.1g |
| Bloater (grilled) | 190 | 1.8g |
| Catfish (steamed) | 100 | 1g |
| Caviar | 268 | 3.5g |
| Cod fillets (baked) | 85 | 1.2g |
| Cod in batter (fried) | 200 | 10g |
| Coley (steamed) | 100 | 1g |
| Eel jellied | 200 | 2.2g |
| Flounder (steamed) | 68 | 0.6g |
| Haddock fresh (steamed) | 87 | 0.7g |
| Haddock in breadcrumbs (fried) | 170 | 8g |
| Halibut fresh (steamed) | 102 | 3g |
| Lemon Sole (steamed) | 79 | 1g |
| Lobster (meat only) | 121 | 1.3g |
| Monkfish (steamed) | 98 | 1g |
| Mullet (steamed) | 98 | 1g |
| Sole in breadcrumbs (fried) | 167 | 2.7g |
| Perch | 124 | 1.4g |
| Pike | 97 | 1.2g |
| Plaice fresh (steamed) | 82 | 1.5g |
| Plaice in batter (fried) | 260 | 18g |
| Pollock | 98 | 1g |
| Saithe (steamed) | 100 | 1g |
| Shark | 187 | 2.3g |
| Sild in oil | 273 | 19g |
| Skate in batter (fried) | 168 | 10g |
| Sprats (fried) | 350 | 21g |
| Sturgeon | 96 | 1.2g |
| Whiting (steamed) | 87 | 1g |
| Whiting in breadcrumbs (fried) | 189 | 10g |
| Oily Fish | Calories | Fat |
| Anchovies (canned) | 276 | 20g |
| Herring (grilled) | 203 | 13g |
| Kippers (baked) | 150 | 9.8g |
| Mackerel (fried) | 254 | 12g |
| Pilchards | 136 | 5.7g |
| Salmon (steamed) | 180 | 12g |
| Sardines in tomato sauce | 170 | 11g |
| Sardines in oil | 220 | 14g |
| Trout (steamed) | 99 | 2.1g |
| Tuna in oil | 179 | 8g |
| Tuna in brine | 95 | 0.5g |
Most calorie values above have been calculated in our own tests using accurate nutri-scales. Some values for the calories in the foods may differ between each product and should only be used for general comparison purposes.
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