Calorie Fish: 120 kcal. *
* The average value of 100 grams depends on the variety of fish and cooking method

Fish is considered an indispensable product for diet food. Thanks to the useful properties of the product, the body is saturated with all useful nutrients. When weight loss, pay attention to less fatty varieties.

Nutritional value of sea and river fish

Sea fish has the greatest nutrition, the calorie content of which varies from 100 to 300 kcal. This is trout, mackerel, herring, salmon, etc. Compared to the river inhabitants in them more saturated fatty acids. However, many trace elements are also contained in river fish with calorieness, similar in numbers with fruits and vegetables. This indicator directly depends on the amount of fat in the product.

With regular use of fish, well-being is significantly improved, forces and energy appear, vessels, nails and hair are strengthened.

The positive effect is due to the content in the product of omega-3 fatty acids, a large number of minerals and vitamins. Lakes and river inferior in the number of nutrients (proteins, omega-3, iodine and calcium acids) oceanic inhabitants and sea. The fattest belongings, salmon, halibut and mackerel (more than 8% fat), the opposite category - Kambala, Putassu, Mintai, Heck and Crack (less than 2%).

How many calories in boiled, fried, baked fish

The best dietary option is to use fresh high-quality fish, and cook it for a couple or by boiling, baking, extinguishing. It is not recommended to eat canned, salty, smoked or fried product, as beneficial properties are lost, and energy value is only increasing. Adding such components such as cream, oil, mayonnaise and cheese, also affect the calorie content in the finished dish.

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

For example, the caloric content of pike in boiled form is about 98 kcal. Gorbow with caloric content of 142 kcal is recommended to boil, bake and stew (168-184 kcal). The fried product contains at 60 kcal more compared to other processing methods. Salmon, the initial value of which is equal to 142 kcal, after cooking for a couple - 162 kcal. If you need to bake the product, it is best to do it without oil, and using paper or foil.

Table of Calorie Fish per 100 g

To deal with the fact that the nutritional value of a particular variety, and how much the product should be used on the day without harm to the figure, will help a detailed calorie table for 100 g.

Dietary food varieties

If a woman during a diet plans to include fish into a daily diet, then it should take into account the fatty product. Strong grades with an indicator of 8% and above need not more often than 1 time per week. The most dietary grade with red meat is a trout, the calorie content of which ranges from 90 to 130 kcal.

Safety for figures are the following marine and river inhabitants:

• mentai
• vobla,
• lemmona
• perch river
• cod,
• navaga.

Such varieties are distinguished by low food 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 a white flesh. For a variety, you can prepare souffle, casserole, meatballs and MN. Dr. Read more about our publication.

With the right approach to the choice of gifts of the sea and freshwater reservoirs, you can not only get rid of extra kilograms, but also noticeably improve the overall condition of the body. A variety of recipes will help expand the menu and enjoy the magnificent taste of the product.

No one argues with the fact that the fish is useful. Indeed, due to its high nutritional value, the fish has a wide positive effect on the whole organism. True health formula is hidden in fish products: highly digestible proteins, fatty acids, vitamin D and a number of minerals, such as iodine, selenium, fluorine, magnesium, calcium. So, the composition and nutritional value of fish and fish products - the topic of the conversation for today.

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Photo Gallery: Composition and Nutritional Value of Fish and Fish Products

Oddly enough, the composition of fish meat depends on many factors, such as appearance, age, type of food, the habitat area. However, in any case, the fish is a valuable food product. The percentage of protein in fish products (1957-1982%) is much higher than in the meat of animals, which are grown on slaughter. Battime is only about 5%, and the protein content (useful protein) and carbohydrates recent reaches 27%. No other food product can provide a human body of so many nutrients at once. Moreover, such that are easily absorbed and do not turn into excess adhesive tissue.

Fish can be divided into several types of origin (marine fish, freshwater fish), or by fat content. Sea fish is rich in fats than a fish living in fresh water, and therefore contains more omega-3 substances. In the sea fish, more iodine content, but in freshwater fish, more phosphorus is a substance necessary for normal brain. Again, greasy fish is more calorie, although it is appreciated above the river. Here is what the classification of fish in the main indicators looks like:

By origin:

• sea Fish: Salmon, Macrel, Tuna, Herring, Haltus, Cod, Spoon, Salaka and others
• freshwater fish: bream, catfish, Sazan, carp, trout, lin, roach, sturgeon, pike perch and others

• non-fat fish: Heck, cod, tilapia, sea bass, kergelen, lin, pike, poltai, pangasius, bream, roach.
• medage fish: trout, perch river, carp, flounder.
• fat fish: halibut, salmon, eel, tuna, herring, mackerel, sardines, sprats.

What is valuable fish and fish products for us?

Omega-3 fatty acids

The most important nutrient substance, which rich in fish is fatty acids of the Omega-3 family. In fatty fish you can find a group of special acids that affect the metabolism and human metabolism. It is worth noting that the fish of the northern seas contains more useful acids than southern. These acids are found only in fish. In plant food products, their analogue-alpha-linolenic acid (linen, rapeseed, soybean oil) can be found, but it has a much smaller useful effect in the body. What gives the organism of omega-3 acids contained in fish?

• positively affect the cardiovascular system, protect against atherosclerotic plaques
• reduce the risk of heart rate disorders, protect from myocardial infarction, reducing blood clotting
• stimulate the production of vasodilatory nitrogen, which contributes to the influx of blood and lowers blood pressure
• lead to an increase in the level of "good" cholesterol, contribute to the restoration of equilibrium in blood cholesterol concentration
• reduce cancer
• are important for a good appearance of the skin, hair, nails
• act as an excellent anti-inflammatory agent, which is important for people suffering from arthritis, gout
• they are necessary for the proper functioning of nervous and immune systems.
• encourage the increase in the production of serotonin - hormone of good mood

How does the content of these useful acids look like in fish and seafood? So, salmon - 1.8 g / 100 g., Sardines - 1.4 g / 100 g., Mackerel - 1.0 g / 100 g., Tuna - 0.7 g / 100 g., Falus - 0, 4 g / 100 g., Cod - 0.1 g / 100 g. Mussels - 0.7 g / 100 g., Oysters - 0.5g. / 100 g., Shrimps - 0.3 g / 100 g. , tilapia - only about 0.08 g / 100 g.

Iodine

Another important component in the composition of fish and fish products that determine their food value is iodine. This is a very important element for the proper functioning of the body, as it is part of the thyroid hormones. They head the metabolism in the body, responsible for its growth, maturation, thermogenesis, coherent work of the nervous system and brain. Iodine contributes to the combustion of calories in the body, improves the digestibility of beneficial substances and concentrates them in those organs that are most necessary. Iodine deficiency leads to diseases and irreversible processes in the work of the thyroid gland. The level of iodine in the body affects the formation of the force of will, mental development (or backwardness), its lack may entail a delay in physical and mental development, miscarriage, cretinism.The absorption of iodine from food (and from fish in particular) reduces these risks at times.

Selenium

Selenium is another element that rich in fish and fish products. Its bioavailability is extremely high (50-80%), and its content in food products depends on the selenium content in their environment or habitat. Selenium is an element with antioxidant activity, so it protects the organism from aging, and also has a protective effect against cancer. Selenium is also important for the normal functioning of the genital organs, it is part of the enzymes in blood red blood cells and is necessary for normal growth and development of this system. Selena deficiency produces symptoms such as muscle weakness, cardiomyopathy, or growth in children. In areas where the selenium content in the environment is too high in people absorbing excessive doses of selenium, such side effects appear as hair loss, nails, leather damage. The number of selenium in the fish is small, but it is as much as the human body is normal. Unless, of course, the fish did not feed further selenium-containing feed, which would lend to excess selenium in the final fish product.

Vitmin D.

Fish is also a source of vitamin D, which is indispensable in the work of the intestines, kidneys and bones. In the intestine, the absorption of calcium and phosphorus is stimulated, which helps strengthen the bones and affect the proper construction of the skeleton. The lack of vitamin D can negatively affect the bone system in children (Rahit) and in adults (osteoporosis, osteomalacia). Its content in fish depends on the fat content: halibut - 5 μg / 100 g., Salmon - 13 μg / 100 g., Macrel - 5 μg / 100 g., Sardines - 11 μg / 100 g., Tuna - 7.2 μg / 100 g., Herring - 19 μg / 100

Calcium

The largest calcium is contained in fish bones. Therefore, if you need calcium - buy fish mince. It is grinding from the whole carcass of the fish together with the bones, so the calcium will be in excess there. This element is important for the nervous system, muscles, normal heart rhythm and is a prerequisite for maintaining an alkaline balance in the body. The lack of calcium is visible usually by the naked eye: problems with bones and teeth, as well as frequent muscle spasms and wrath flashes. In order for calcium to be easily assimilated by the body, the presence of vitamin D is necessary and the corresponding ratio of this element with phosphorus (1: 1). That is why fish and fish products are the best calcium supplier. They have all the components in order for calcium to be fully learned and was as much as possible for the body.

Magnesium

Fish also contain magnesium. Its digestibility, as in the case of calcium, requires special conditions. It is necessary for the presence of fat for magnesium to be able to absorb internal organs by cells. This is important for bones, nervous, cardiovascular, muscle systems and body weight formation. Magnesium participates in the exchange of carbohydrates, calcium, sodium, potassium, phosphorus, vitamin and affects the effect of antidepressants. Therefore, if there are too few products containing magnesium in the diet, depression appears, hyperactivity of nervous and muscle systems, muscle spasms, convulsions.Its content in fish is Takovo: Cod - 5 mg / 100 g., Falus - 28 mg / 100 g., Salmon - 29 mg / 100 g., Mackerel - 30 g / 100 g., Sardines - 31 g / 100 , tuna - 33 g / 100 g., Herring - 24 g / 100 g.

Despite the high-quality composition and foodstorm of fish and fish products, fish consumption in our country is only about 13 kg. per capita per year. For comparison: the Japanese consume fish about 80 kg. per person per year, Germans, Czechs and Slovaks - 50 kg., French, Spaniards, Lithuanians - 30-40 kg.

The composition of meat of fish depends on many factors, such as kind, age, type of food, conditions of cultivation. However, all types of fish are a valuable food product. The percentage of fat in fish 0.13-27%, protein - 12-24%, the limit value of carbohydrates - no more than 1%.

Fish is divided into types by origin (marine or freshwater fish) or in the content of fat. In the sea fish, more fat than in freshwater, therefore, it contains a greater amount of omega-3 fatty acids. But fat freshwater fish is also rich in Omega-3. In low-fat fish, there are very few of these acids, but it is rich in other nutrients. In general, this division looks like this:

sea Fish: Salmon, Mackerel, Tuna, Herring, Hallery, Crack, Spoon

freshwater fish: bream, Usach, Sazan, Carp, trout, roach, lin, sturgeon, pike perch

low-fat fish: Heck, Cod, Tilapia, Perch, Lin, Pike, Makronus, Mintai, Sea Bream, Roach

middle Fat Fish: Trout, Okun, Karp, Kambala

fat fish: halibut, salmon, eel, tuna, herring, mackerel, sardines, sprats.

What do we get from fish?

The most important nutrient that rich in fish is omega-3 fatty acids. In fish, they are represented by two groups - eikapentaenoy (EPA) and docosahexaenic acid (DHA) acid. It is worth noting that the fish from the northern seas contains a lot of EPA, and from the southern DHA.

Unemega-3 unsaturated fatty acids are mainly in fish. In plant products, we can find another type of omega-3-alpha-linolenic acid family (linen, rapeseed, soybean oil), of which EPA and DHA can be synthesized in the body. Omega-3 has such an impact on the body:

Another important component, which in high concentrations is in fish is iodine. This is a very important element for the proper functioning of the body, which participates in the synthesis of such thyroid hormones, like thyroxine and triiodothyronine. They head the metabolism of the body, its growth, ripening, thermogenesis, the right functioning of the nervous system and the brain.

Another element that rich in fish is selenium. It has antioxidant properties that protect the organism from aging and from cancer. It is also important for the normal functioning of the genital organs, the musculoskeletal and cardiovascular system.

Vitamin D., located in fish, is important for the intestines, kidneys and bones. His drawback can negatively affect the skeletal system in children (Rahit), as well as in adults (osteoporosis, osteomalacia).

If there is a fish together in the bones, then you can get enough stock calcium. His assimilation, as a rule, occurs in bone tissue, however, is important for the nervous system, muscles, normal heart function. It also has an anti-inflammatory and anti-allergenic effect. With a lack of this element, problems arise with bones (rickets, osteoporosis, osteomalacia), as well as seizures, muscle spasms or anger flashes.

Fish also contains magnesiumwhich is important for bones, nervous, cardiovascular, muscular system. It participates in the metabolism of carbohydrates, calcium, sodium, potassium, phosphorus, vitamin C. Also magnesium has an anxiolytic and antidepressant effect. Thus, if there is too much magnesium in the body, depression, irritability, muscle spasms, cramps appear.

Fish is recommended no less than twice a week. It is important to ensure that it is properly grown, namely without the use of harmful additives, in clean water. Only so you can maintain your body healthy.

The need for a person in energy, which is contained in products - an important factor in the existence of the entire body as a whole. The life of people is impossible without energy consumption, and in order to fill the forces, a different set of main nutrients is necessary for this or that individual. Knowledge of the food value of products will be useful not only athletes, but also those who wish to lead a healthy lifestyle. Basic energy sources located in any food - proteins, carbohydrates and fats. The correct combination of these nutrients will help maintain a high level of body work.

What is the nutritional value of food

This complex food property containing a certain amount of energy that is formed during the oxidation of carbohydrates, fats and proteins. It is necessary to fulfill the basic physiological and chemical functions of the body. Any element of food consumed by a person, whether it is an animal or plant origin, has its own calorieness, which is measured by kilocalories or kilodzhoules. The complex, which lies in the food value of food, consists of such elements:

• energy value;
• biological efficiency;
• glycemic index;
• physiological value.

Energy value

EC is the amount of energy released in the human body when eating a particular food. Energy value (calorie) must roughly coincide with its costs. Changes to a greater or lesser extent will necessarily lead to unpleasant consequences. For example, the regular accumulation of food energy exceeding the daily needs of the body is the path to obesity, so it is important to calculate the share of fats consumable, proteins and carbohydrates depending on personal activity. This can be done online at most sites dedicated to nutrition.

Biological efficiency

This definition means the quality indicator of fat components in food, polyunsaturated acids, vitamins, other necessary mineral substances in it. In the nature of these substances, there are many, however, they need only 22 for the construction of the body. Eight amino acids are indispensable (not synthesized independently):

• methionine;
• leucine;
• tryptophan;
• phenylalanine;
• lysine;
• isoleucine;
• valin;
• thinonin.

Glycemic index

In addition to calorieness, any product used by a person has a glycemic index (GI). This is a conditional determination of the sprouting rate of carbohydrate food. For the standard, it is considered to consider gi glucose - 100 units. The faster the process of splitting any product proceeds, the greater its indicator of the glycemic index. Doctors nutritionists are subdivided 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 human body systems:

• Pectin and fiber (ballast substances) have a favorably affect the digestion of food and intestinal passability.
• Alkaloids of coffee and tea excite the cardiovascular and nervous systems.
• Vitamins contained in products, configure the immunity of the human body.

Table of food value and calorie products

Carefully considering all the tables below, you have the ability to quickly plan your power mode, filling it with useful products with pre-known calorie and composition. The benefit from such actions will be unambiguous: the body will get everything necessary, but not in excess, but just as much as they can spend the day. The division into groups is convenient, because it is immediately clearly seen what is better to combine.

• Dairy and dairy products

Food elements of this group - the base of the nutrition of people who prefer a healthy lifestyle. Milk is rich in calcium, vitamins and minerals, and also well absorbed in the body. A large number of proteins in cheese, kefir, ryazhenka or cottage cheese is the basic value of these products. The diet compiled on dairy products helps to stabilize the operation of the gastrointestinal tract due to natural bacteria.

Products (per 100 grams)			Carbohydrates	Calorie (kcal)
Condensed milk
Cream low-fat
Cream 20%
Dutch cheese
Cosiry Cheese
Cottage cheese low-fat 0%
Cottage cheese fat 18%
Sour cream 15%
Creamy butter 72.5%
Creamy butter 82.5%
Margarine
Ryazhenka 2.5%

Meat, eggs

Meat products are essential protein suppliers. They also contain many vitamins and trace elements - Taurine, creatine, others. Meat is the most sought-after product in the diet of people, and the dishes made up of it are calculated by thousands. Muscular and fatty tissue animals do not contain a lot of fat, however, in the process of cooking (frying, cooking, extinguishing), the use of oil or sauces, which replace the ratio of proteins / fat / carbohydrates obtained as a result.

Products (per 100 grams)			Carbohydrates	Calorie (kcal)
Pork Shaika
Pork ham
Pork chest
Beef Okorok.
Beef Language
Beef chet
Lamb choking
Mutton shovel
Veal choking
Veal clipping
Turkey breast
Turkey Sky
Turkey wings
Chicken File
Chicken chicken
Chicken wings
Chicken egg
Quail egg

• Fish and seafood

Dishes made up of products of this category, occupy a large place in human life due to high nutritional value, their taste. The meat of seafood contains many vitamins, important trace elements (calcium, phosphorus, etc.). Proteins in the composition of dishes from fish (river, marine) are leaned easier than animal meat - a big plus for the work of the human body.

Products (per 100 grams)			Carbohydrates	Calorie (kcal)
Perch river
Shrimp
Squid

• Bakery products and cereals

Grain crops are another important element of the human diet. The cereals serve as a source of carbohydrates and vegetable protein. The use of bakery products obtained from cereals is adversely reflected in 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 is growing, thereby actively contributing to the formation of subcutaneous fat. People carefully followed by their figure, the use of bakery products is contraindicated.

Products (per 100 grams)			Carbohydrates	Calorie (kcal)
Bulk urban
Barodinsky bread
Wheat bread
Rye bread
Pasta
Rice brown
Semolina
Oatmeal cereals
Pearl cereals
Groats bang

• Fruits vegetables

A considerable share in the compilation of proper nutrition is occupied by vegetables and fruits. 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 digestion system to adopt fatty and protein food. Due to the large content of water in the composition of the energy value of these elements of the food chain is significantly lower than that of other products.

Products (per 100 grams)			Carbohydrates	Calorie (kcal)
Potatoes
White cabbage
Corn boiled
Green onion
Bulb onions
Sweet pepper
Orange
Grapes
Grapefruit
Strawberry

Chemical composition and nutritional analysis

Nutritional value and chemical composition "Fish-leaf".

The table shows the content of food substances (caloric content, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.

Nutrient.	number	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% norm
Calorie	110 kcal	1684 kcal	6.5%	5.9%	1531
Proteins	20.3 g	76 g	26.7%	24.3%	374 g
Fat.	3.2 g	56 g	5.7%	5.2%	1750 g
Water	75.1 g	2273	3.3%	3%	3027 G.
Ash	1.4 G.	~
Vitamins
Vitamin A, RE	60 μg	900 μg	6.7%	6.1%	1500 g
Vitamin B1, Tiamine	0.04 mg	1.5 mg	2.7%	2.5%	3750 g
Vitamin B2, Riboflavin	0.06 mg	1.8 mg	3.3%	3%	3000 g
Vitamin RR, NE	2.33 mg	20 mg	11.7%	10.6%	858 g
Macroelements
Potassium, K.	300 mg	2500 mg	12%	10.9%	833 g
Calcium, CA.	30 mg	1000 mg	3%	2.7%	3333 g
Magnesium, MG.	35 mg	400 mg	8.8%	8%	1143 G.
Sodium, Na.	100 mg	1300 mg	7.7%	7%	1300 g
Sulfur, S.	190 mg.	1000 mg	19%	17.3%	526 g
Phosphorus, Phosphorus	255 mg	800 mg	31.9%	29%	314 G.
Chlorine, Cl.	165 mg	2300 mg	7.2%	6.5%	1394
Microelements
Iron, FE.	1.8 mg	18 mg	10%	9.1%	1000 g
Iodine, I.	30 μg	150 μg	20%	18.2%	500 g
Cobalt, Co.	20 μg	10 μg	200%	181.8%	50 g
Manganese, MN.	0.05 mg	2 mg	2.5%	2.3%	4000 g
Copper, Cu.	70 μg	1000 μg	7%	6.4%	1429 g
Molybdenum, Mo.	4 μg	70 μg	5.7%	5.2%	1750 g
Nickel, NI	6 μg	~
Fluorine, F.	430 μg	4000 μg	10.8%	9.8%	930 g
Chrome, CR	55 μg	50 μg	110%	100%	91 g
Zinc, Zn.	0.6 mg	12 mg	5%	4.5%	2000

Energy value Fish-sheet It is 110 kcal.

Main Source: Skurichin I.M. and others. Chemical composition of food. .

** This table indicates the average norms of vitamins and minerals for an adult. If you want to know the rules, taking into account your sex, age and other factors, then use the application "My healthy ration."

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Most products cannot contain a complete set of vitamins and minerals. Therefore, it is important to eat different products to replenish the needs of the body in vitamins and minerals.

Analysis of calorie productivity

Share of Calorie

Treatment of proteins, fats and carbohydrates:

Knowing proteins, fats and carbohydrates in calorie content can be understood as far as the product or diet complies with the norms of healthy nutrition or the requirements of a certain diet. For example, the US Department of Health and Russia recommend 10-12% calories from proteins, 30% of fats and 58-60% of carbohydrates. Atkins's diet recommends low consumption of carbohydrates, although other diets focus on low fat consumption.

If the energy is spent more than comes, the body begins to spend fat stocks, and the body weight decreases.

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The term of achieving the goal

Useful properties Fish-leaf

Fish-sheetit is rich in such vitamins and minerals as: vitamin PP - 11.7%, potassium - 12%, phosphorus - 31.9%, iodine - 20%, cobalt - 200%, chrome - 110%

What is the fish-leaf

• Vitamin RR Participates in oxidative reactionary reactions of energy metabolism. Insufficient consumption of vitamin is accompanied by a violation of the normal state of the skin, the gastrointestinal tract and the nervous system.
• Potassium It is the main intracellular ion that participates in the regulation of aquatic, acid and electrolyte balance, is involved in the processes of nerve pulses, pressure regulation.
• Phosphorus Takes part in many physiological processes, including energy exchange, regulates acid-alkaline balance, is included in phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. The deficit leads to anorexia, anemia, rickets.
• Iodine Participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, the regulation of sodium transmembrane transport and hormones. Insufficient receipt leads to endemic goiter with hypothyroidism and slowdown in metabolism, arterial hypotension, growth in growth and mental development in children.
• Cobalt Included in vitamin B12. Activates the enzymes of fatty acid exchanging and folic acid metabolism.
• Chromium Participates in the regulation of blood glucose level, reinforcing insulin action. The deficiency leads to a decrease in glucose tolerance.

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You can view the full directory of the most useful products in the appendix - a set of properties of the food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

Vitamins, organic substances necessary in small quantities in the food diet of both human and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily need of a person in vitamins is only a few milligrams or micrograms. In contrast to inorganic substances, vitamins are destroyed with strong heating. Many vitamins are unstable and "lost" during cooking or when processing food products.