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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, firm white fish is very healthy. It's an excellent source of lean, high-quality protein, essential for muscle repair and satiety. It also provides important nutrients like selenium, B vitamins (especially B12 and Niacin), and is naturally low in fat and calories, supporting overall cardiovascular health.
A 100g serving of firm white fish typically contains around 19g of protein. This makes it a highly effective protein source for building and maintaining muscle mass, with minimal fat and carbohydrates.
Yes, firm white fish is an excellent food for weight loss. Its high protein content promotes satiety, helping you feel full longer and reduce overall calorie intake. Being low in calories and fat, it fits well into a calorie-controlled diet while providing essential nutrients.
Yes, firm white fish is naturally gluten-free. As a whole, unprocessed food, it does not contain any gluten. However, always check ingredients if purchasing pre-seasoned or breaded fish, as these may contain gluten.
Absolutely, firm white fish is very keto-friendly. It is high in protein, contains virtually no carbohydrates (0g per 100g), and is low in fat, making it an ideal choice for a ketogenic diet. It helps meet protein macros without adding excess carbs.
Common types of firm white fish include cod, haddock, pollock, snapper, halibut, and tilapia. These varieties are known for their mild flavor, flaky texture when cooked, and versatility in various culinary applications.
Firm white fish is incredibly versatile and can be cooked in many ways. Popular methods include baking, grilling, pan-frying, steaming, or broiling. Due to its lean nature, it cooks quickly and pairs well with a variety of seasonings and sauces.
firm white fish is a versatile ingredient found in cuisines around the world. With 95 calories per 100g and 19 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 5 recipes featuring firm white fish with step-by-step instructions.
Browse recipes →Fresh firm white fish should be stored in the coldest part of your refrigerator, ideally on a bed of ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen for up to 3-6 months in an airtight container or freezer bag.
Generally, firm white fish should not be eaten raw unless it is specifically labeled as 'sushi-grade' or 'sashimi-grade' and has been properly handled and frozen to eliminate parasites. For most preparations, it is best to cook firm white fish thoroughly to an internal temperature of 145°F (63°C).
While firm white fish contains some Omega-3 fatty acids, it is not as rich a source as fattier fish like salmon, mackerel, or sardines. It primarily offers lean protein and other essential vitamins and minerals. For significant Omega-3 intake, consider incorporating a variety of fish into your diet.