The nutritional profile of white pelagic fish, specifically the "White Peony Fish" or "Pill Rice (Fish)" variety, offers a balanced composition of essential nutrients. With 67 grams of edible portion per 100 grams, this fish is a good source of high-quality protein and low in carbohydrates. It contains 150 calories per 100 grams, making it a suitable option for those looking for lean protein sources.
In terms of vitamins, it provides small amounts of B1 (thiamine) at 0.02 mg, B2 (riboflavin) at 0.08 mg, and B5 (niacin) at 3.3 mg. It also contains 1.49 mg of vitamin E and traces of vitamin A, with 71.5 micrograms of retinol equivalents. Notably, it lacks vitamin C, which is common in many seafood options.
Minerals such as calcium (23 mg), magnesium (28 mg), iron (0.3 mg), zinc (0.84 mg), and copper (0.04 mg) are present in moderate amounts. The fish is also rich in potassium, providing 382 mg per 100 grams, which supports heart health and muscle function. Phosphorus content stands at 171 mg, while sodium is relatively low at 152.7 mg.
Additionally, it contains 8.2 grams of fat per 100 grams, with 0.02 mg of manganese and 21 micrograms of selenium, contributing to its overall nutrient density. Cholesterol levels are at 80 mg, and it contains 1.3 micrograms of carotene. With no dietary fiber and zero carbohydrates, it's an ideal choice for low-carb diets.
This fish is particularly valued for its mild flavor and versatility in cooking, making it a popular choice in various cuisines around the world. Its nutrient-rich profile makes it a healthy addition to a well-balanced diet.
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