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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, it is a highly nutritious lean protein source. It is low in fat and calories while providing essential B vitamins, phosphorus, and selenium, which support heart health, bone strength, and nerve function.
A 100g serving contains approximately 19.03g of protein. This makes it an excellent choice for muscle repair and maintenance, offering a protein density similar to other lean white fish.
Absolutely. With only 83.41 calories and less than 1 gram of fat per 100g, it is a very low-calorie, high-protein food that helps promote satiety while maintaining a calorie deficit.
Yes, it is perfectly suited for a ketogenic diet as it contains 0g of carbohydrates. It provides high-quality protein without any sugars or starches.
In its natural state, the fish is 100% gluten-free. However, always check preparation methods, as common recipes involving breading or flour-based sauces will introduce gluten.
Ray is most commonly pan-seared, poached, or baked. A classic preparation involves sautéing the wings in brown butter with capers and lemon to complement its unique texture.
It has a mild, slightly sweet flavor often compared to scallops or lobster. Unlike flaky white fish, its texture is firm and stringy because the edible portions are the muscles of the wings.
bow head spotted ray fish is a versatile ingredient found in cuisines around the world. With 83.41 calories per 100g and 19.03 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store fresh ray in the coldest part of your refrigerator and consume it within 1-2 days. For longer storage, wrap it tightly in moisture-proof packaging and freeze it for up to three months.
Fresh ray should have a clean, briny scent. If it emits a strong ammonia smell, it is no longer fresh; rays have a unique physiology that causes ammonia to develop quickly if not stored properly.
No, rays are cartilaginous fish, meaning their skeleton is made of cartilage rather than bone. When eating the wings, the meat is easily pulled away from long, thin strands of cartilage.