Humans have been eating fish for a long time. It is used in boiled, fried and baked form. Canned food is made from it, dried, salted or smoked. Such widespread use is explained by the high nutritional value of fish and its taste. The rich chemical composition and low calorie content make it the best dietary product.

Fish species

To begin with, let us dwell on the classification of these aquatic vertebrates. There are about 20 thousand species of fish. But a person eats no more than three hundred. All edible fish are divided into two large groups: river and sea. They differ in taste and nutritional value. Most fish have brownish or gray flesh. It has lower taste and nutritional qualities. White and red fish are considered more valuable. This group includes the sturgeon and salmon families. They are considered a delicacy and have a high nutritional value.

The fish used for human consumption is called commercial. Several of its families are the most common:

• Most of all in the world catch herring fish. These are herring, anchovy, ivasi, herring, sprat and sardine. They are valued for their taste and rich chemical composition.
• Codfish are the most affordable food for many segments of the population. In addition to cod, this family includes: burbot, navaga, pollock, hake, blue whiting and haddock.
• The most valuable and useful is the fish of the salmon family. These are salmon, trout, chum salmon, pink salmon, salmon and many others.
• Of the freshwater fish, sturgeons are considered the best. They are quite rare, and their meat has a high nutritional value. The most famous representatives of the family are sturgeon, sterlet, beluga.
• More common, but no less useful are representatives of the carp, perch, pike, and catfish families.

The benefits of fish

This is a very valuable dietary product. After heat treatment, fish meat becomes loose and easily absorbed by the body. During cooking, a large number of extractive compounds pass into the broth. Their main value is to stimulate digestion. Therefore, fish broth is considered useful, especially for gastritis with low acidity, in the absence of appetite and after serious illnesses. Eating a large amount of fish prevents the development of cardiovascular diseases, improves mental activity, and protects against cancer.

The benefits of fish are explained by its special and diverse composition:

• it contains a large number of essential amino acids and easily digestible protein;
• due to the small amount of connective tissue, it is digested quickly and completely;
• there are a lot of Omega-3 fatty acids;
• contain essential trace elements such as copper and iodine.

Chemical composition

The value of fish and its suitability for human consumption largely depends on the composition. Most of it is water, proteins and fats. It also contains minerals and vitamins, and there are very few carbohydrates. The chemical composition of fish depends on its species, age, sex, habitat and even the time of capture. It can differ in the same, but differently prepared representatives of the family. For example, the calorie content of boiled fish is less than fried, besides, the former is more useful. Most of the nutrients are found in the fresh product.

The amount of water in fish meat can range from 50 to 90% depending on its variety. And its taste qualities are provided by extractive nitrogenous compounds, such as guanidine. There are few minerals in fish - no more than 3%, but they are very valuable for health. There are almost no carbohydrates, they are represented only by glycogen, which provides a special smell and sweetish taste of this product.

Squirrels

The nutritional value of fish lies in the fact that it is a source of complete, but easily digestible protein. Although compared to the meat of mammals, the taste of aquatic inhabitants is less pronounced. Fish proteins are perfectly balanced in amino acids. In addition, they are absorbed by 97%. The protein content in meat is 15-20%. The main and most valuable species are albumin, myoglobin and L-ichthulin. A lot of methionine, lysine and tryptophan - essential amino acids that improve the absorption of food.

Compared to animal meat, there are very few purine compounds in fish. This ensures the absence of a sharp unpleasant odor and a particular taste.

Fats

To a greater extent, the nutritional value of fish and its benefits are provided by a significant amount of polyunsaturated fatty acids. They have a low melting point, so they are well absorbed by the body. Omega-3s have been proven to be essential for health. Their deficiency can cause the development of ulcers, coronary heart disease, arthritis, and dermatological diseases. And it is fish that is the main source of these fats. But not all of its varieties are equally valuable. According to the fat content, fish is divided into several groups:

1. Skinny - not fat at all. Contains up to 3% fatty acids. These are freshwater perches, pike, the cod family and most river species.
2. Medium fat fish containing up to 8% fat. This group includes sea bass, sprat, carp, catfish.
3. Oily fish with a fat content of 8 to 20% (mainly marine). These are mackerel, saury, whitefish, all representatives of sturgeons.
4. Salmon, herring, as well as eel and lamprey are considered especially oily fish. They contain 34% fat.

Most of the fats in the cod liver - about 70%.

Vitamins and minerals

If we consider the chemical composition of fish, it will be found that it is a supplier of valuable elements to the human body. Namely minerals and vitamins. The important thing is that they are easy to digest. Their number depends on the type and habitat of the fish. Marine representatives are considered the most valuable. Their meat contains a lot of iodine, as well as phosphorus, magnesium, calcium, manganese, zinc, fluorine, copper and other minerals.

A feature of fish is that it contains fat-soluble vitamins A, E, K and D, which are difficult to obtain from other products. And they are easy to digest. Most of them are found in the liver, as well as in fatty fish. The meat of other varieties contains mainly B vitamins.

calories

The energy value of fish is not as high as, for example, that of animal meat. This is due to its high digestibility and special composition. Therefore, fish is considered a dietary product. Its calorie content depends on the type. And also on the method of preparation. If, for example, in species such as hake, pike perch or pangasius, fresh calorie content does not exceed 90 kcal, then after frying it increases to 110-114 kcal. Smoked, dried and salted fish also have a high energy value. Therefore, for dietary nutrition, it is better to use it in boiled form. The calorie content of boiled fish is about two times less than that of cooked in a different way.

Features of river fish

The meat of freshwater inhabitants has been used for food since ancient times. It is considered very valuable in nutritional terms. This meat is more tender and slightly sweet in taste. But the disadvantage of most species of river fish is the presence of a significant number of small bones.

The following species are considered the most valuable: catfish, carp, perch, pike, pike perch, tench, trout and others. They are fried, boiled, salted or smoked. River fish is considered very healthy due to the high amount of essential nutrients.

Marine fish: nutritional value

These representatives of the water element contain more extractive substances, so their taste and smell are more pronounced. In addition, such fish contains many essential amino acids. For example, taurine in sea bass, cod or tuna helps regulate blood pressure and sugar levels.

But sea fish is especially valuable due to the presence of Omega-3 polyunsaturated fatty acids. They help strengthen the walls of blood vessels, improve vision, and prevent cardiovascular diseases. Oily fish contains vitamins A, E and D, which are not synthesized by the body. In addition, it contains more minerals than freshwater. It is especially rich in iodine and copper. Therefore, sea fish is considered more valuable in terms of nutrition.

fish calories: 120 kcal.*
* average value per 100 grams, depending on the type of fish and cooking method

Fish is considered an indispensable product for dietary nutrition. Thanks to the beneficial properties of the product, the body is saturated with all the beneficial nutrients. When losing weight, you should pay attention to less fatty varieties.

Nutritional value of sea and river fish

Sea fish has the highest nutritional value, the calorie content of which varies from 100 to 300 kcal. These are trout, mackerel, herring, salmon, etc. Compared to river inhabitants, they have more saturated fatty acids. However, many trace elements are also found in river fish with a calorie content similar in numbers to fruits and vegetables. This indicator directly depends on the amount of fat in the product.

With regular use of fish, well-being improves significantly, strength and energy appear, blood vessels, nails and hair are strengthened.

The positive effect is due to the content of omega-3 fatty acids, a large amount of minerals and vitamins in the product. Lake and river are inferior in terms of the number of nutrients (proteins, omega-3 acids, iodine and calcium) to ocean inhabitants and marine ones. The fattest ones are herring, salmon, halibut and mackerel (more than 8% fat), the opposite category is flounder, blue whiting, pollock, hake and cod (less than 2%).

How many calories are in boiled, fried, baked fish

The best option for dietary nutrition is to use fresh, high-quality fish, and cook it for a couple or by boiling, baking, stewing. It is not recommended to eat a canned, salted, smoked or fried product, as useful properties are lost, and the energy value only increases. The addition of ingredients such as cream, butter, mayonnaise and cheese also affect the calorie content of the finished dish.

On average, after additional processing, the nutritional value of the product increases by more than 20%.

For example, the calorie content of boiled pike is about 98 kcal. Pink salmon with a calorie content of 142 kcal is recommended to be boiled, baked and stewed (168-184 kcal). The fried product contains 60 kcal more than other processing methods. Salmon, the initial value of which is 142 kcal, after steaming - 162 kcal. If you need to bake the product, then it is best to do it without oil, but using paper or foil.

Fish calorie table per 100 g

To understand what is the nutritional value of a particular variety, and how much product should be consumed per day without harm to the figure, a detailed table of calories per 100 g will help.

Varieties for diet food

If a woman plans to include fish in her daily diet during a diet, then she should take into account the fat content of the product. More fatty varieties with an indicator of 8% and above should be eaten no more than 1 time per week. The most dietary variety with red meat is trout, the calorie content of which is from 90 to 130 kcal.

The following marine and river inhabitants are safe for the figure:

• pollock,
• vobla,
• lemonema,
• perch,
• cod,
• navaga.

Such varieties are distinguished by low nutritional value - up to 100 kcal. It is recommended to include in the menu any variety with a fat content of up to 4%, most often with white pulp. For a change, you can cook soufflés, casseroles, meatballs and more. etc. Read more about in our publication.

With the right approach to the choice of seafood and freshwater reservoirs, you can not only get rid of extra pounds, but also significantly improve the general condition of the body. A variety of recipes will help expand the menu and enjoy the great taste of the product.

At all times, fish has been an integral part of the human diet. The nutritional value of fish is very high, which is why people around the world appreciate this product so highly. However, before people on a diet, the question arises what kind of fish should be eaten, whether all are equally useful. In this article, we will dwell in more detail on the nutritional value of fish and seafood.

Nutritional value of fish

It is worth noting that the ratio of nutritional properties and chemical composition is very dependent on the type of fish, the method of preparation, the time of fishing and the nature of the individual's diet. The issue of storage should also not be overlooked. It is one thing if you decide to cook freshly caught fish, and quite another is a frozen carcass bought in a store, which has lain on the counter for more than a month.

The mass fraction of protein in fish such as tuna and chum salmon, for example, is up to 23% of body weight. At the same time, the peculiarity of proteins in fish meat is that it is absorbed by the human body by 97%, which is an excellent indicator. If we talk about the energy value of fish, then it is worth noting here that salmon (205 kcal per 100 g) and mackerel (191 kcal per 100 g) are the champions in calories, while cod has the lowest value (69 kcal per 100 g). d) and pike (74 kcal per 100 g). In terms of fat content, mackerel (13.2 g per 100 g of product), stellate sturgeon (10.3 g) and salmon (13 g) have the highest indicators. During heat treatment, the chemical composition of fish meat, of course, changes. So the nutritional value of fried fish, in particular calorie content, will increase by more than 2 times, the amount of proteins, on the contrary, will become less.

Nutritional value of red fish

Since we have touched on the topic of the energy and nutritional value of red fish, it is worth noting that it also varies from the type of meat. We have already written about the nutritional value of salmon. In addition to salmon, red fish include all types of fish from the sturgeon family. For example, the energy value of trout is only 88 kcal per 100 g. In terms of the amount of protein, it is one of the best (17.5 g per 100 g of fish). Fats in its composition are only 2 g for every 100 g of product. Another representative of the category of red fish - salmon has a calorie content of 153 kcal, at the same time, fat indicators it is 4 times higher than that of trout - 8.1 g per 100 g of product. Proteins in its composition are 20 g per 100 g of fish.

Nutritional value of seafood

When planning a healthy diet, do not forget about seafood. Their nutritional value cannot be overestimated. For example, oysters (120 kcal per 100 g) and shrimp (103 g, respectively) have the maximum calorie content from seafood, clams, crab meat and lobsters, mussels (from 72 to 84 kcal per 100 g) have the minimum calorie content. But at the same time, they have an incomparable chemical composition and can supplement the daily diet with missing minerals.

In order to look sporty and fit, to feel healthy and cheerful, to surprise others with beauty and youth, you need to lead the right lifestyle. An important part of the daily routine is the diet, the selection of which takes into account the calorie content of the product and its nutritional value. Fish is a leader in this regard, so famous for its nutritional characteristics, rich in vitamins and excellent taste.

How useful is fish?

You can talk about this for hours. The nutritional value of fish and non-fish is revered throughout the world due to the storehouse of nutrients that they contain. Firstly, there are a lot of vitamins: fat-soluble A and D, H and PP, as well as representatives of the entire group B. Secondly, any fish can boast of the presence of calcium, potassium, magnesium, fluorine, iodine, copper, iron . Thirdly, its fat is not only not harmful, but even beneficial for the body. It has a positive effect on mental activity and the functioning of the cardiovascular system. contains much more fat than river. It also has a lot of iodine. But in fresh species there is a lot of phosphorus necessary for brain function.

Much more useful than its counterpart in meat products. It is easily digested, does not cause heaviness in the stomach and other noticeable discomfort. Fish and seafood contain many beneficial acids, antioxidants, enzymes and minerals.

Effect on the body

The state of our health is often influenced by the product that we consume, as well as its nutritional value. Fish, for example, is a faithful companion of a beautiful figure, cheerful mood and excellent health. Its properties are:

• Protects against the formation of atherosclerotic plaques, cleanses blood vessels of harmful cholesterol, and regulates blood clotting.
• It has a positive effect on heart rate, prevents the occurrence of heart attacks and strokes.
• Lowers blood pressure by stimulating the production of nitrogen, which dilates blood vessels and promotes good blood flow.
• It is an anti-inflammatory agent, which is important for people suffering from gout, arthritis and other diseases.
• Significantly reduces the risk of cancerous tumors and other malignant tumors.

In addition, fish improves the condition of nails, hair and skin. It makes the immune system strong and resilient, and also provokes the production of the hormone of happiness - serotonin.

Composition of fish

Depending on the amount of proteins, fats and carbohydrates present, the nutritional value of the fish also increases. The table below shows not only the presence of important substances, but also the calorie content of different types of this useful product. The figures are given per 100 grams.

It should be noted that there are practically no carbohydrates in fish. A small amount is present only in sprats and gobies. In addition, it is worth mentioning separately caviar, which is very nutritious and high-calorie. According to these indicators, it significantly outperforms many varieties of fish.

The benefits of seafood

They also have a fairly high nutritional value. Fish and seafood - healthy, environmentally friendly and dietary food. For example, squids. One hundred grams of fillet contains 18% protein and 4% fat. The calorie content of such a piece is 110 kcal. Squid fillets are usually sold frozen. To prepare the semi-finished product, it is enough to defrost, remove the films from its surface and boil in salted water for no more than 5 minutes. The cooking technique is similar for crabs. By the way, they are even more useful for the figure - only 96 calories per hundred grams. Sixteen percent of crab meat is occupied by proteins, 3.5% is fat.

Considering such an important aspect of the diet as the nutritional value of fish and seafood, one cannot forget about shrimp, a favorite product of most adults and children. They have amazing gastronomic and taste features. Shrimps are a source of iodine and useful minerals. In 100 grams of the product - 19% protein, 2% fat and 95 kcal. The calorie content of mussels is even lower: 50 kcal. They are very useful for patients with atherosclerosis. The edible parts also have 9% protein and 1.5% fat.

Other seafood

As for oysters, they are rich in protein: in a standard 100-gram portion - 17.5% of this important element. There is little fat - only 2 grams. The calorie content of such a piece of delicacy is 88 very useful: its nutritional value is known all over the world. Fish is delicious with cheese and vegetables, and oysters are no exception. But lobsters and lobsters are best eaten with a green salad. By the way, they perfectly strengthen our teeth and bones, positively affect the condition of the muscles. Their nutritional value is the same as that of oysters.

Unlike other seafood, scallops already contain some carbohydrates in their composition: 3%. Also in one hundred grams of the product there are 17% protein and 2% fat. Calorie content - 92 kcal. Eating scallops, you can normalize your metabolism, blood cholesterol levels. It is also interesting that seafood is actively used not only in cooking, but also in cosmetology. Scallop meat extract often becomes an important component of face creams - their rich composition has a very positive effect on the condition of even problem skin.

Need to know about it

The chemical composition and nutritional value of fish are determined by the content of useful components in it. It is difficult to overestimate them. Despite this, useful properties can be significantly reduced if products are not stored correctly. Over time, the fats in the fish begin to oxidize - an unpleasant odor appears, the color changes, and the taste deteriorates. Remember that the most appetizing and fragrant are the representatives of the underwater world, whose fat content is not too high, but medium. These are halibut, sturgeon, perch.

When buying fish and seafood, you need to pay attention to such indicators: freshness, the amount and nature of fat, the composition of proteins, the presence of bones and their location, the volume of water in the meat, specific properties. These are very delicate products that require careful handling and proper preparation. They have a very positive effect on the figure, making you slim and beautiful. In dietary nutrition, pollock and hake, pike and carp, perch and catfish, bream and pike perch are simply indispensable. Since the fats in fish are fusible, they are easily absorbed by the body.

The human need for energy contained in foods is an important factor in the existence of the whole organism as a whole. Human life is impossible without energy consumption, and in order to replenish strength, one or another individual needs a different set of basic nutrients. Knowledge about the nutritional value of products will be useful not only for athletes, but also for those who wish to lead a healthy lifestyle. The main sources of energy found in any food are proteins, carbohydrates and fats. The right combination of these nutrients will help keep your body functioning at a high level.

What is the nutritional value of food

This is a complex property of food, containing a certain amount of energy, which is formed during the oxidation of carbohydrates, fats and proteins. It is necessary for the basic physiological and chemical functions of the body. Any element of food consumed by a person, whether it is of animal or vegetable origin, has its own calorie content, which is measured in kilocalories or kilojoules. The complex, which lies in the nutritional value of food, consists of the following elements:

• the energy value;
• biological effectiveness;
• glycemic index;
• physiological value.

The energy value

EC - the amount of energy released in the human body when eating a particular food. The energy value (calorie content) should approximately coincide with its costs. Changes to a greater or lesser extent are bound to lead to unpleasant consequences. For example, the regular accumulation of food energy that exceeds the daily needs of the body is a path to obesity, so it is important to calculate the proportion of fats, proteins and carbohydrates consumed depending on personal activity. This can be done online at most nutrition websites.

Biological efficiency

This definition means an indicator of the quality of fatty components in food, the content of polyunsaturated acids, vitamins, and other essential minerals in it. In nature, there are many of these substances, but only 22 of them are needed to build the body. Eight amino acids are essential (they are not synthesized on their own):

• methionine;
• leucine;
• tryptophan;
• phenylalanine;
• lysine;
• isoleucine;
• valine;
• threonine.

Glycemic index

In addition to calories, any product consumed by a person has a glycemic index (GI). This is a conditional definition of the rate of breakdown of carbohydrate-containing food. The GI of glucose is considered to be 100 units. The faster the process of splitting any product, the greater its glycemic index. Dietitians divide food into groups with high (empty carbohydrates) and low (slow) GI.

Physiological value

This element of nutritional value is determined by the ability of products to influence important systems of the human body:

• Pectin and fiber (ballast substances) favorably affect the digestion of food and intestinal patency.
• Coffee and tea alkaloids excite the cardiovascular and nervous systems.
• The vitamins contained in the products adjust the immunity of the human body.

Food value and calorie table

Having carefully considered all the tables below, you have the opportunity to quickly plan your diet, filling it with healthy products with a known calorie content and composition. The benefits of such an action will be unequivocal: the body will receive everything it needs, but not in excess, but exactly as much as it can spend in a day. The division into groups is convenient, because it is immediately clear what is best combined with what.

• Dairy and dairy products

The food elements of this group are the basis of nutrition for people who prefer a healthy lifestyle. Milk is rich in calcium, vitamins and minerals, and is well absorbed in the body. A large amount of proteins in cheese, kefir, fermented baked milk or cottage cheese is the main value of these products. A diet based on dairy products helps to stabilize the gastrointestinal tract due to the natural bacteria in the composition.

Meat, eggs

Meat products are an essential source of protein. They also contain many vitamins and minerals - taurine, creatine, and others. Meat is the most sought-after product in the human diet, and dishes made from it number in the thousands. The muscle and adipose tissues of animals do not contain much fat, however, in the cooking process (frying, boiling, stewing), the use of oil or sauces, which replace the ratio of proteins / fats / carbohydrates, is of great importance.

• Fish and seafood

Dishes made from products of this category occupy a large place in human life due to their high nutritional value and their taste. Seafood meat contains many vitamins, important trace elements (calcium, phosphorus, etc.). Proteins found in fish dishes (river, sea) are easier to digest than animal meat - a big plus for the functioning of the human body.

• Bakery products and cereals

Cereals are another important element of the human diet. Grains serve as a source of carbohydrates and vegetable protein. The use of bakery products obtained from cereals adversely affects the figure. The calorie content of bread is very high, and due to the fact that its nutritional value is built on “fast” carbohydrates, an unpleasant process occurs - the level of glucose in the blood rises, thereby actively contributing to the formation of subcutaneous fat. For people who carefully monitor their figure, the use of bakery products is contraindicated.

• Fruits vegetables

Vegetables and fruits play a significant role in the preparation of proper nutrition. These products are the main suppliers of vitamins, mineral salts, carotene, a number of carbohydrates and phytoncides. Vegetables and fruits actively contribute to the preparation of the digestive system for the adoption of fatty and protein foods. Due to the high water content in the composition, the energy value of these elements of the food chain is much lower than that of other products.