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The Fat Content of FishMany people wonder how much faty fish is, and the truth is that fish is one of the fattiest foods around. If you've ever bit into a piece of salmon or opened a can of sardines, you can almost taste the oil with every bite. But, surprisingly, fish oil is actually good for you! The oils in fish will offer a wide range of health benefits that the fat in meat, chicken, and eggs just can't. Here's what you need to know about the fat content of your favorite fish:
|White Fish (100g or 3 1/2oz)||Calories||Total Fat||Saturated Fat||Unsaturated Fat||Proteins|
|Bass (cooked with dry heat)||125||3||0,6||1,8||22,7|
|Catfish Channel and Farmed (cooked with dry heat)||135||7,6||1,4||5,5||15,6|
|Cod fillets (steamed)||82,1||0||0||0||17,8|
|Cod fillets (baked)||96,4||1,1||-||-||21,1|
|Flatfish (cooked with dry heat)||117||1,5||0,4||0,9|
|Haddock fillets (raw)||78,6||0||0||0||17,8|
|Haddock fillets (in Breadcrumbs)||203,6||8,9||-||-||12,8|
|Lemon Sole (raw)||81,8||1||-||-||17|
|Monked fish (cooked with dry heat)||96,5||2||0||-||19,2|
|Mullet (cooked with dry heat)||150,5||4,8||1,4||2,4||24,8|
|Perch (cooked with dry heat)||117,4||1,1||0,22||0,6||24,8|
|Pike (cooked with dry heat)||119,3||1,5||0,3||1||24,5|
|Pollock (cooked with dry heat)||118||1,2||0,2||0,7||24,9|
|Sturgeon (cooked with dry heat)||135,2||5,2||1,2||3,4||20,7|
|Oily Fish (100g or 3 1/2oz)||Calories||Total Fat||Saturated Fat||Unsaturated Fat||Proteins|
|Anchovies (in olive oil )||178,6||11,2||0||0||17,9|
|Herring (cooked with dry heat)||202,8||11,6||2,6||7,5||23|
|Mackerel fillet (cooked with dry heat)||262,5||17,8||4,2||11,4||23,9|
|Pilchards (in brine)||148||7||-||-||20|
|Pilchards (in tomato sauce)||113||6||-||-||16|
|Salmon, farmed (cooked with dry heat)||206,2||12,4||4,2||8,9||22,1|
|Sardines (in olive oil)||208||11,2||1,6||-||24,8|
|Sardines (in tomato sauce)||169,5||9,4||3,8||-||15,1|
|Trout, farmed (cooked with dry heat)||169||7,2||2,1||4,5||24,22|
|Tuna (canned in water)||127||3||0,8||1,9||23,6|
Quite a bit of fat in some cases, right? Interestingly enough, the fat in fish is not as harmful as the saturated fat in red meat. This is because the fish fat is made up of Omega-3s, a form of fatty acids that offers A LOT of health benefits:
- They're great for your heart. Studies have proven that Omega-3 fatty acids can not only reduce your risk of heart attack and stroke, but they can reduce the mortality rate of cardiac episodes by as much as 50%. Fish oil reduces inflammation in the body, stops clots from blocking blood flow to your brain and heart, and prevents the cholesterol from hardening on the walls of your arteries.
- They're useful for children. Want to make your children smarter? Feed them fish and fish oil! Low levels of Omega-3 fatty acids have been linked to developmental disorders in children, but children who take Omega-3 supplements score higher on aptitude and intelligence tests. Low levels of these fatty acids are also connected to ADHD and learning disabilities.
- They're wonderful for your brain. Did you know that your brain needs these fatty acids in order to function properly? The Omega-3 fatty acids cause your brain to produce dopamine, increase the flow of blood to your brain cells, and cause neurons to grow in your brain's frontal cortex. It's even believed that taking Omega-3 fatty acids can help to protect the brain against age-related decline!
- They're effective at fighting cholesterol. Or at least triglycerides. Omega-3s don't have as much of an effect on LDL cholesterol, but they can stop triglycerides from being produced and stored as fat. By reducing triglycerides, you are doing your heart a huge favor and protecting it from future damage.
- They're wonderful for digestive health. In many cases, sufferers of digestive disorders like IBS and Crohn's disease saw marked improvement in their conditions when they took Omega-3 fatty acids. Even some children with short bowel disease (SBS) were saved because of taking Omega-3s.
- They're excellent for your joints. If you've got achy and swollen joints, it's likely that you're suffering from arthritis--either osteoarthritis caused by wear and tear, or the autoimmune disorder rheumatoid arthritis. But Omega-3 fatty acids can help you to deal with the pain. Omega-3s are natural anti-inflammatory, which means they will reduce swelling in your body. By reducing swelling, you reduce the pain in your joints. After all, most of the joint pain is caused by inflammation anyways!