Calorie content of baked fish. Calorie content of fish

17.05.2020

Fish is not only a tasty and nutritious product that we have known since childhood. It is also very useful. dietary product... The fish contains a lot of vitamins and trace elements, including iodine, which is necessary for the thyroid gland, phosphorus, which improves brain function, potassium, which strengthens the heart, calcium and fluoride, which strengthen bone tissue and tooth enamel. Due to the consumption of fish, the body is excreted excess salt, which means that the liquid retained by the salt begins to come out and the edema disappears.

Fish does not contain carbohydrates, the main source of calories in fish is protein, which is much better absorbed than protein from animal meat. Also, fats are present in fish. But these are not harmful saturated fats, which are difficult for the body to process and prefers to place them in adipose tissue. Fish meat contains unsaturated fatty acid, including omega-3 and omega-6 acids useful for humans. They normalize metabolism, increase the body's resistance to various diseases, improve the functioning of the nervous system, have a beneficial effect on appearance and mental activity, and also slow down aging and prevent the formation of cancer cells. Most of them, naturally, are in fatty fish - herring, omul, catfish.

The calorie content of fatty fish, of course, is quite high, but in the absence of problems with excess weight, you should not be afraid to eat it. Fish oil contains fat-soluble vitamins A, E and D, which are essential for normal human development and health, so oily fish should not be neglected. But for people who are obese, eating fatty and high-calorie fish is not recommended... It is also best to choose low calorie fish when dieting.

Eating fish has a positive effect on the activity of the brain, attention, memory, as well as the psycho-emotional state of a person. The B vitamins and phosphorus contained in it improve the functioning of the brain and nervous system, reduce fatigue, normalize sleep and contribute to a good mood and vigor.

Fish contains substances necessary for normal metabolism - these are the above-mentioned fatty acids and B vitamins, as well as magnesium, sodium and others.

Fish meat contains L-carnitine, which, in combination with the low calorie content of fish, makes it a natural fat burner product. This protein facilitates the breakdown of fat and improves physical endurance and mental performance, it has a positive effect on the effectiveness of sports training and promotes weight loss during sports.

Fish meat is recommended to be included in the diet during weight loss diets - due to the absence of carbohydrates in its composition, high nutritional value, ability to satisfy appetite for a long time and low calorie content, fish of low-fat and medium-fat varieties is a valuable dietary product. It is not for nothing that those peoples who live in regions for which fishing is one of the main ones, as well as residents of coastal cities, are distinguished by better health, high life expectancy, maintain good spirits and clarity of mind until the very old age and are less likely to suffer from obesity, diabetes mellitus and cardiovascular disease.

The calorie content of low-fat fish does not exceed 90-100 kcal per 100 g, the fattest varieties can contain up to 250 kcal. So, the calorie content of hake is 95 kcal per 100 g, the calorie content of pike perch is 97 kcal per 100 g, the calorie content of pangasius (fillet) is 103.4 kcal per 100 g, the calorie content of the sole is 88 kcal per 100 g. Cod contains only 78 kcal. per 100 g, in herring –160 kcal per 100 g. Low-calorie types of fish include navaga, blue whiting, pike, pollock, flounder. But carp, mackerel, tuna, trout, salmon are fatty fish with a high calorie content.

Fried fish calories

In terms of calorie content, fried fish is superior to boiled or baked fish. This is due to the oil in which we fry food. On average, the calorie content of fried fish is 170-200 kcal, and the calorie content of fish fried in batter is at least 220 kcal per 100 g. The calorie content of fried hake is 105 kcal per 100 g, the calorie content of pangasius is 199 kcal per 100 g, and the calorie content of pike perch is - about 130 kcal per 100 g. For comparison: the calorie content of pike perch cooked without oil on the grill is only 87 kcal per 100 g. Calorie content of sole fried in oil - 134 kcal per 100 g, and the calorie content of the sole fried in batter is 337 kcal per 100 g.

The high calorie content of fried fish is the reason why fish cooked in this way is not recommended for people with overweight problems. It is also undesirable to use it for people with acute or chronic diseases of the gastrointestinal tract, as it irritates the mucous membrane of the stomach and intestines and impairs the absorption of nutrients in the digestive tract.

Calorie content of baked fish

During diets, instead of frying the fish, it is recommended to boil or bake it. If boiled fish not to everyone's taste, then most people eat baked with pleasure. When baking, you can add vegetables, potatoes and other foods to the fish. The calorie content of low-fat or medium-fat fish baked in the oven with vegetables and potatoes with sour cream and eggs sauce averages about 93 kcal per 100 g.

The calorie content of hake baked in the oven or grilled in foil is 86.5 kcal per 100 g... The calorie content of hake baked with vegetables is even less - only 49 kcal per 100 g. The calorie content of pike perch baked with vegetables without oil is 46 kcal per 100 g, and the calorie content of pike perch baked in foil is 100 kcal per 100 g. The calorie content of pangasius baked in the oven is 89 kcal per 100 g.

How to reduce the calorie content of fish in dishes

To lower the calorie content of fish in ready-made meals, do not use oil during cooking. V fish dishes add vegetables - they are low in calories, while having a high satiety. Don't use breading. For example, marinated fish is a dish known to everyone from childhood, in original recipe has a caloric content of about 140 kcal per 100 g. It is quite simple to reduce it. Avoid using oil, use a non-stick pan. Also, do not use flour breading and tomato paste- the absence of breading will not affect the taste badly ready meal, and high-calorie tomato paste can be replaced with finely chopped tomato, into which you crush a clove of garlic and squeeze out a wedge of lemon. So you can reduce the calorie content of fish under the marinade to 77 kcal per 100 g.

In terms of nutritional value, fish is in no way inferior to meat, but it brings much more benefits to the body. According to the observations of scientists, the Japanese and Eskimos are much less likely to suffer from diseases of the heart and blood vessels. The fact is that their diet contains many fatty varieties of fish: herring, salmon, mackerel, burbot and others. But even in the most nutritious commercial breeds, there is much less unhealthy fats than lean veal.

Due to the content of vitamins and polyunsaturated fatty acids in fish, the human brain and heart receive a large amount of useful elements. They are a good prevention of diseases such as cerebral atherosclerosis and myocardial infarction. The calorie content of fish, depending on the variety and cooking technology, can vary greatly, so it is advisable to understand this in more detail.

How many calories are in river and sea fish?

The main criterion for determining the energy value of a product is its fat content. On this basis, all breeds of commercial fish can be conditionally classified into 3 groups:

fatty fish (most marine);
fish varieties of medium fat content (sea and some types of river);
low-fat varieties fish or in other words "skinny" (most of the river).

The first category includes breeds that live in cold waters. These are representatives of the sturgeon, salmon and herring families. The most common species on store shelves: salmon, mackerel, salmon, trout. The energy value of such rocks in their raw form is from 150 to 250 kcal (per 100 g weight).

Medium fat varieties of fish are vivid representatives of the cyprinid and flounder family. Most popular in cooking: carp, bream, flounder, sea bass other. Caloric content is on average from 80 to 130 kcal (per 100 g weight).

The low-fat varieties include the cod and perch family. This is the well-known cod, pike perch, pike and many others. All of them are dietary products and are great for those who want to lose weight or who are contraindicated in fatty foods due to health problems. So how many calories are in lean fish? The average indicator per 100 g is from 60 to 90 kcal.

Fresh energy value per 100 g :

Calorie content of fish, depending on the cooking method

Fatty fish should be fried or baked in the oven without adding oil. During the cooking process, it will release a sufficient amount of its own fat and juice. Foods cooked in the oven are more useful, for this you can use food foil or "sleeve". The dish will turn out juicy and aromatic, and for more piquancy, it is recommended to sprinkle it before serving. lemon juice or decorate with greens.

Lean fish are best boiled, baked in foil with vegetables, or fried in oil. Otherwise, it will be "dry" and not so tender. Of course, adding oil will dramatically increase the calorie content of the fish, so those who stick to proper nutrition, it is better to cook it in a double boiler or cook fish soup. Boiled fish or steamed fish will retain the maximum amount of useful macro- and microelements.

Do not forget that a high-calorie product is smoked slave and all kinds of canned food. Such snacks should be excluded from the diet for people who are prone to overweight, as well as those who have problems with the pancreas, liver, etc.

Energy value per 100 g of product:

Method of preparation and name of fish	Calorie count
Boiled or steamed
Boiled pike
Boiled crucian carp
Trout (steamed)
Boiled flounder
Boiled bream
Boiled mackerel
Fried or baked
Flounder fried in oil
Baked salmon
Stewed flounder in tomato paste
Fried pike perch
Grilled salmon
Smoked
Hot smoked cod
Cold smoked bream
Smoked Baltic herring

Lightly salted trout
Light salted salmon
Herring in oil
Sprat sprat

Sun-dried roach
Dried bream
Canned food
Sardines in oil

Sardines in tomato sauce

Why is fish considered a dietary product?

Due to the fact that fats in fish are fusible and are absorbed much faster than in meat, many nutritionists recommend that "obese" patients follow a "fish-vegetable" diet. Its duration is 10 days, and during this time you can get rid of at least 3 kg of excess weight. Having understood how many calories there are in fish, now it will not be difficult to correctly build the menu and roughly determine the calorie content of your favorite dish. For a special diet aimed at losing weight, it is necessary to use only low-fat varieties in boiled or baked form.

Such a diet is not only balanced, but also tasty, fish will not allow you to gain excess weight, but will provide you with vitality and good mood.

Video recipe for red fish from the oven

And in excess of essential amino acids, as well as vitamins D, E, A, trace elements: iron, calcium, magnesium, phosphorus, selenium, zinc. The protein contained in fish is much easier to digest than meat, because fish contains less connective tissue. Therefore, it is recommended for people suffering from stomach ailments and those who have difficulty digesting meat.

Frozen fish can be stored in freezer up to six months, while her beneficial features are not lost. It is ideal for weight loss diet because fatty fish is much more difficult to recover from than fatty pork, for example. The fact is that seafood is rich in polyunsaturated acids, which are not synthesized in our body on their own, they come exclusively from food and are needed by cells on a daily basis. Below we give a table of calorie content of fish, since it is special for each type.

Calorie content of different types of fish

A fish	Calorie content	Protein (g)	Fat (gr)	Carbohydrates (gr)
Carp	95	19,9	1,4	-
Pike	78	18	0,5	-
Acne	200	17,7	32,4	-
Beluga	131	23,8	4,0	-
Tuna	289	22,8	22,0	-
Trout	89	15,5	3,0	-
Pink salmon	147	21,0	7,0	-
Flounder	105	18,2	2,3	-
Oysters	95	14,0	3,0	6,0
Shrimps	95	20,0	1,8	-
Mussels	60	9,0	1,0	-
Squid	75	18,0	0,3	-
Zander	158	19,0	2,2	-
Herring	140	15,5	8,7	-
Pollock	86	16,6	2,2	-
Sardines	188	23,7	28,3	-
Mackerel	191	18,0	13,2	-
Salmon	203	22,5	10,5	-
Smoked salmon	142	25,4	4,5	-
Cod	76	17,0	0,7	-
Smoked cod	111	23,3	0,9	-
Cod liver	613	4,2	65,7	1,2
Cod roe	115	24,0	1,8	-
Red caviar	261	27,0	13,4	-

The most useful fish for weight loss

The fatter, the more vitamins and polyunsaturated acids in the fish. Therefore, we will try to find the most healthy fish considering fat content different types:

Carp

Its pulp is rather dry, however, there are still useful trace elements. It should be consumed for proper digestion, skin health and strengthening of the nervous system. Boiled carp contains 125 calories per 100 grams.

Herring

Food antidepressant, will help to survive the prolonged spring. If you eat 2-3 slices daily slightly salted herring(it is possible in the form of a sandwich without oil), then provide yourself with a daily norm of vitamins, minerals, save blood vessels from the formation of cholesterol plaques. It is also an excellent prevention of depression. Calorie content of salted herring: 86 calories per 100 grams.

Mackerel

It is the leader in fat content among fish due to beneficial modifications of cholesterol and unsaturated fatty acids. also in mackerel vitamins B, potassium, calcium, phosphorus more than in other types. Calorie content of boiled mackerel: 125 calories per 100 grams.

Choosing the right fish

In order not to be mistaken and not to buy stale and expired for the table, take into account several factors:

the gills of fresh fish should be red;
eyes - transparent, clear, not cloudy or sunken;
press your finger on the carcass: if the dent quickly disappeared, literally in a second, then you can safely buy one.

Fish dishes for weight loss

If you want to lose weight, then do not refuse such a valuable seafood. The main thing is not to use fatty ingredients in cooking, for example, do not pour a lot of oil, and also do not fry the fish in a pan. Prefer steaming or baking in the oven and grill. You can put a pinch of salt, dried or fresh herbs: parsley, dill. Diversify your meals fragrant herbs: thyme, rosemary, and also spices: pepper or garlic. Also for weight loss will be useful soy sauce to the fish, fresh salads, vegetable stew.

Better to eat fish for lunch or dinner. The low calorie content of fish, as well as vegetables and herbs allows you to prepare a variety of dishes for the diet menu: steamed fish fillets, fillets, fish soup and fillets baked in the oven under different sauces.

Calorie content of seafood

Crabs, oysters, shrimps are all useful, without exception, since they contain almost the entire periodic table. Their unique composition was recognized already in ancient times: in the treatises of that time, scientists found evidence of the widespread use of seafood for the treatment of diseases and in cooking. Seafood contains 9 essential amino acids, which allow you to maintain the right amount of protein in the body. It has been noticed that people whose diet is largely composed of seafood (for example, residents of the Mediterranean) get sick less and live longer.

Shrimps

In the Far Eastern District of our country, about 100 species of shrimp are registered, many of which can be found on store shelves in the European territory of the Russian Federation. Boiled shrimp per 100 grams in large quantities contain unsaturated acids (0.11 grams), ash (2.54 grams), fatty acids (0.20 grams), useful options cholesterol (250 grams), and water. They have a perfectly balanced composition of mineral components that help us to strengthen muscle and bone tissues: calcium, phosphorus, fluorine, potassium. Shrimp also contains the full spectrum of B vitamins. Calorie content of boiled shrimp: 80-90 calories per 100 grams.

Shrimp calorie table

Crabs

These inhabitants of the seas have long been considered by nutritionists to be the most delicious and healthy, since they contain many biologically active components. Namely: in crab meat 11-19% protein (this percentage varies depending on the type of crustacean), fats (0.2-1.4%), glycogen, a number of amino acids, vitamin C, representatives of groups B, E, in large the amount of iodine, zinc. And of course, all the vitamins that strengthen muscles and bones, which are also characteristic of shrimp. Crabs also contain copper, which can give the meat a slightly bluish tint. Calorie content boiled meat crab: 84 calories per 100 grams.

Crab sticks

The so popular crab sticks... They are made from the fish protein surimi and, of course, do not contain any crab meat. But their composition is replete with motley additives, identical to natural ones. In a word, there is no need to talk about the benefits, and their calorie content is 70-85 calories per 100 grams. They contain colorants, flavor enhancers, flavors and aroma and taste enhancers. Usually, manufacturers in good faith indicate all additives, most of which are written in numerical values with the letter E. Please note: E120, E160, E171, stabilizer E450 are prohibited in the EU countries, but unfortunately, in our country their use is not limited by law. Of all the E in the Russian Federation, only E 240, E121 and E 123 are recognized as harmful, and the rest are highly allergic and harmful 69 you may well find in the "composition" column on such tasty and juicy crab sticks.

Healthy lifestyle advocates never tire of promoting nutritional value fishes. Marine and river inhabitants are the first in the list of sources of fatty omega-3 acids, easily digestible protein, selenium, necessary to maintain life, vitamins B12 and D. The calorie content of fish is low, which makes it possible to use it in various diets.

Calorie content of fish

Nutritional value of sea and river fish

Fish is a source of omega-3 unsaturated fatty acids, which are essential for the functioning of the human brain and heart. This product contains two fatty acids - thymnodonic and cervonic, which are of great value to the human body. They are absent in vegetable fats (with the exception of fats obtained from some types of algae), but they are found in animals, especially in the fat of marine life. These acids prevent obesity, are useful for cerebral circulation, prevention of visual impairment. Omega-3 fats are essential for:

maintain heart health;
lower pressure;
prevent the occurrence of arrhythmia;
prevent strokes;
reduce the risk of Alzheimer's disease, dementia and diabetes;
prevent the development of arthritis.

Fish products are rich in calcium, phosphorus and other minerals:

iron;
zinc;
iodine;
magnesium and potassium.

The reduced cholesterol and fat content in some types of fish is compensated by the increased amount of protein in them. The human body requires a daily replenishment of protein because it is not stored in the body in reserve.

Fish oil is vital for normal brain development in unborn babies and infants in their first years of life.

Cooking methods affect how many calories are left in fish after processing. For example, boiled pike perch or hake has only 80-100 kcal. And the same varieties, fried or blanched in oil, contain 200-300 kcal.

Calorie content dried fish, for example, bream - 221 kcal, and boiled bream contains 126 kcal per 100 g of product.

Salting fish affects its nutritional value. So, in fried herring there are only 161 kcal, and the calorie content of salted fish is already 217 kcal per 100 g.

River fish, in comparison with sea fish, contains few calories, therefore, dishes are often prepared from it for diet food... The proteins in it are easily digested and converted into proteins.

Fish contains vitamin D, which strengthens the skeletal system, methionine, which prevents the accumulation of fat in the human body. Many varieties contain substances that prevent the development of pathologies. For example, carp is recommended for the prevention of thyroid diseases. Pike is not only a dietary product containing 3% fat, but also an antiseptic that increases human defenses.

Nutritional value of fish

How many calories are in boiled, fried, baked fish

During the cooking process, you can lower the calorie content. For example, when baking or cooking fatty varieties of inhabitants of the seas and rivers, their energy value... For medical and dietary nutrition, gentle methods of heat treatment are used:

Steam. Nutritionists advise using this method, because with such processing of the product, all the beneficial substances in the fish remain. The lack of oil, waste fat promotes weight loss, has a good effect on the body of people with problems with the gastrointestinal tract. 100 g, for example, steamed salmon, contains 101 kcal.
Roasting in foil. The calorie content of the product prepared in this way is higher than that of the cooked under the influence of steam. The energy value of red fish baked in foil is 197 kcal. And in this product, processed with steam, -121 kcal.
Grilling. Exposure to smoke and fire is beneficial for the product. An open fire helps to preserve the maximum amount of nutrients. Thanks to heat treatment, fish meat is tender and juicy. The calorie content increases slightly, but remains within the permissible range. For example, in steamed red fish -121 kcal, and in a grilled steak - 155 kcal.

The worst cooking option is frying. Substances released during frying have a negative effect on the heart, liver, and stomach.

Comparative table of calorie content of fried and boiled fish.

Dry fish is very popular. it traditional appetizer to beer, which has a unique taste and originality. The calorie content of dried fish is influenced by the varieties from which it is prepared, the drying method and the amount of salt. River species are salted and dried more often, they are less high in calories, and in dry form their energy value does not increase much. On average, 100 g of dried fish contains 250-270 kcal.

How many calories are in fish

Calorie table of fish per 100 g

Fish products have an undeniable advantage over other types of products containing proteins and trace elements. Low calorie content, easy digestibility allow using them in various dishes of medical and dietary food.

Calorie table of fish, some species, per 100 grams of product.

The largest amount of calories in fish that has gone through the drying process. Its nutritional value increases by 25% compared to boiled one. Dried fish, its calorie content, depends on the processing method: hot or cold. When dried by the first method, few useful substances are retained in it, while during the cold drying method all useful substances are retained.

Fish calorie table

Diet varieties

From an early age, it is necessary to teach children to fish products. The elements contained in them affect health promotion, add beauty to hair, nails, and help get rid of extra pounds. In many diets, fish dishes are traditionally included in the dinner menu due to their low calorie content.

Meat products are digested in the human body within 4 hours, and fish products - in 2 hours, which contributes to the easy work of the stomach at night. To maintain health, it is necessary to eat fish dishes at least three times a week. Particular attention should be paid to low-fat varieties, dietary.

These include:

zander;
carp;
carp;
pollock;
blue whiting;
mullet;
Pike;
navaga;
pollock;

Many diets include seafood and seafood dishes. In addition to being low in fat, they are the main source of iodine. Shrimp contains vitamin B12, mussels - vitamin E, which affects the beauty of the skin. Squid, due to their high iodine content, are useful for people with thyroid diseases. Scallops, seaweed will help eliminate excess cholesterol, increase immunity.

But it must be remembered that low-calorie seafood contributes to the development of allergies.

Its progenitor is the carp - a rather large river inhabitant. The calorie content of 100 g of its meat is 97 kcal. Carp in this sense significantly exceeds the indicators of the "ancestor". 100 g of live fish contains 112 calories. Which is quite a bit. The nutritional value carp in fried, boiled and baked form - 196, 102 and 124 kcal, respectively.

Calorie content of cooked fish

As you know, regular consumption of carp meat has a positive effect on the condition of hair and nails, beauty of the skin and general well-being of a person. Eating fried in flour breading and baked carp helps to lower blood sugar, has a beneficial effect on the functioning of the digestive and nervous systems.

In addition, regular cooking of this fish for lunch or dinner improves blood composition, has a beneficial effect on the functioning of the thyroid gland and the quality of metabolism.

Fried carp - as well as fresh and baked - is a repository of vitamins A, C, E, P, B and a large amount of minerals - iron, iodine, potassium, calcium, cobalt and other trace elements.

Calorie content fried carp per 100 grams it reaches 200 kcal.

Oven-baked fish cannot boast of such nutritional value as fried fish. Therefore, it is chosen by people who are contraindicated in excessive passion for meat products.

Although carp is considered a hearty fish that raises cholesterol levels, it should not be forgotten that its meat is much more valuable than pork, chicken or beef.

It is important to know exactly how many calories are in a baked mirror carp. This figure is significantly lower than in the fried one and is within 122 units. In dietary cooking, steamed or baked on a wire rack, carp is widely used in the menu for medical nutrition and fasting days... The fish prepared in the above way is very useful in combination with basil, paprika, tomatoes, onions, parsley and many other spices.

Calorie content in dishes

The pulp of this fish is full of vitamins, minerals and chemical elements that have a beneficial effect on the internal and external health of a person. Its use with vegetables is especially recommended for those suffering from disorders of the spinal cord and brain. Dishes have a no less beneficial effect on the condition of the mucous membranes.

Calorie content of carp in different recipes(kcal):

with mayonnaise ≈ 125;
in the ear ≈ 44;
in a slow cooker ≈ 101;
with onions ≈ 100;
in the form of canned food ≈ 139;
on a vegetable pillow in the oven ≈ 120;
calorie content of fried carp in flour ≈ 236;
pickled with spices ≈ 139;
with sour cream ≈ 128;
stuffed with mushrooms ≈ 183;
caviar ≈ 200;
for a couple ≈ 110;
in Korean ≈ 112;
carpaccio ≈ 102;
v garlic sauce ≈ 180;
stewed with tomatoes ≈ 129;
smoked on wood chips ≈ 193;
dried ≈ 187;
calorie content of carp baked in the oven in foil ≈ 125.

The meat of this fish, like crucian carp, among other things, is a source of antioxidants - substances that are "responsible" for the youth of cells and their protection from chemical reactions resulting from environmental pollution. As you know, another important property of antioxidants is the ability to protect the human body from the influence of free radicals.

Gutted carp carcasses will not deteriorate within 2-3 months if stored in the freezer, first placed in a glass container and wrapped in cling film.

Cooking options for carp can be found in the video: