When talking about eating healthy and lose weight, fish is probably the best food you can eat. Based on the type of fish that you choose, you can either lose weight or gain healthy fat with the variety of fish. Here we have a list of Fish health benefits and nutrition facts that will improve your health. Dive into our article and learn what fish is best based on your diet.
Fish Nutrition Facts
Fish Nutrition depends on the fish that you choose, but here we have the overall measurements of nutrition. For half of the Salmon fillet, which is most commonly used (approximately 154 grams of wild Atlantic Salmon), we have these nutritions.
- Calories: 281
- Fat: 12.55g
- Sodium: 87mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 39.28g
- Cholesterol: 109mg
- Calcium: 24mg
- Iron: 1.58mg
- Potassium: 970mg
- Vitamin A: 24mcg
What nutrients are in fish?
Fish has high-quality protein and it is filled with omega 3 fatty acids. Other nutritious fish has are Vitamin D and B2 (riboflavin), a high amount of calcium and phosphorus, other minerals such as zinc, iron, magnesium, and iodine.
Based on the fish that you choose to eat, there are different amounts of nutrition. Therefore, you should compare the raw fish calories in order to know the proper nutrition facts per amount of food. The raw and cooked nutrients have significant changes, that is why you should pay attention to them if you want to follow a strict diet.
The nutrition facts are usually measured per 3.5 ounces (100 grams) or 3 ounces per serving. Here we have the table of nutrition facts for some overall fish:
| Fish 100 gram (3.5 oz), raw | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
| Halibut (raw with skin) | 116 | 20 | 0 | 3 |
| Tuna (yellowfin, fresh) | 109 | 24 | 0 | 0.7 |
| Cod (Atlantic) | 82 | 18 | 0 | 0.7 |
| Mahimahi | 85 | 18.5 | 0 | 0.7 |
| Ocean Perch (Atlantic) | 79 | 15 | 0 | 1.4 |
| Trout, rainbow, farmed | 141 | 19.94 | 0 | 6.18 |
| Sea bass | 97 | 18.43 | 0 | 2 |
| Sardine (Pacific) | 185 | 20.86 | 0.54 | 10.45 |
| Pollock (Atlantic) | 92 | 19.44 | 0 | 0.98 |
| Mullet | 117 | 19.36 | 0 | 3.79 |
| Haddock | 74 | 16.32 | 0 | 0.45 |
| Carp | 127 | 17.83 | 0 | 5.6 |
| Rockfish 3 oz | 110 | 21 | 0 | 2 |
| Salmon (Atlantic, coho, chinook) | 200 | 24 | 0 | 10 |
| Swordfish 3 oz | 120 | 16 | 0 | 6 |
| Catfish 3 oz | 130 | 17 | 0 | 6 |
Health Benefits
Fish is for sure one of the healthiest foods, and it should be part of our diet if we want to be healthy. Fish has many benefits in our organism that will further help us to live a healthy life. Here we have listed the benefits of fish as part of our diet.
Boost your brain
As we know, another benefit of fish has omega-fatty acids. Omega 3 is a fatty acid linked to our brain, and when getting older, our brain starts to slow down due to a lack of this acid. There are plenty of symptoms that occur when aging or even having other mental degenerative ailments, such as memory loss, reduction of emotions eventually, cognitive impairment, etc.
All these symptoms are fewer in people that are more likely to include fish in their diet, and the main reason is the Omega 3. By adding your fish to your healthy diet, you will have a healthy and fresh brain when you get older. It is also very beneficial for decreasing Alzheimer’s disease or even used during pregnancy for infant development of nerves and vision.
Healthy heart, iron deficiency improvement
Heart problems and iron deficiency are also big problems nowadays. It is the best thing you can do to prevent these issues before they get worse, and the best way to do so is by eating fish. As we said earlier, fish is rich in Omega 3, and despite the benefits on brain health, it is also connected to blood pressure, regulating it and reducing heart diseases.
It is very important to have a healthy heart, and including fish in your diet is going to make a big difference. This will help in strokes and heart attacks by widening the constricted arteries. Fish is also rich in iron, which will help you in iron deficiency, improving red blood cell formation and combating fatigue and anemia.
Protect your lungs
Living in a polluted city, hanging out with people who smoke, or getting in touch with other environmental pollution is a potential risk for your respiratory health. In this case, fish comes in aid with nutrients like Vitamin B and potassium. These two nutrients will help you have healthy lungs by reducing the risk of many chronic diseases.
Fish like Tuna and Salmon are highly suggested by doctors to add to the diet, to improve asthma patient’s health. These nutrients are important in breathing difficulties relief and other factors that cause inflammation of the lungs and cough. It is also beneficial for children to reduce the risks of having asthma by adding fish to their diet.
Decreases insomnia and depression
When talking about the brain benefits that fish has, you will see that this will also improve your mental health issues, depression and insomnia. The nutrients that fish has to benefit from these common issues are Vitamin D, magnesium, protein, manganese, etc. It will not only regulate the sleep schedule but also calm your nerves, improving your vision and making you feel better mentally.
In general, psychological health is a real deal, especially in teenagers and elder people. Making fish part of your diet at least twice a week will improve your psychological health and reduce insomnia and depression, making you feel healthy and giving you the energy to start the day.
Improves skin and hair
Feeling healthy is not only related to weight and diseases but also to having youthful skin. Vitamins and minerals are very important for having healthy and beautiful skin. The high levels of Omega 3 that fish contains are very beneficial to promoting skin elasticity and giving the perfect glow.
Fish is a food that also contains Protein, Vitamin A, and Vitamin B. The three of them will make your skin look fresh and youthful. The elasticity that your skill will gain eventually will reduce the risk of premature aging.
The risk of skin diseases will also be reduced thanks to these nutrients, and a dry or damaged scalp is one of them. Hair is very important, and hair loss can be a huge problem for many people. These nutrients also help in restoring hair follicles and promote hair growth.
Strong bones and muscles
Calcium, Vitamin D, and potassium are also nutrients that fish has and benefit our body. This time with healthy Muscles and bones. In our daily routine, we are part of many activities, especially if you like to go to the gym or any sports that require physical interaction. Doing so requires a lot of strength and is important to have healthy muscles.
Protein is very beneficial and recommended by any gym coach. It is very important nutrition for sports diets, and fish is the food that best provides it.
Except for the muscles, bones are also important. During growth or even dealing with different activities, our bones and joints require a lot of nutrients like Calcium and Vitamin D to be healthy. Adding fish to your diet will improve not only your muscles but also your bones’ health. It is highly recommended, especially for children, to take the dose of nutrients to help them grow and during pregnancy for a healthy newborn.
