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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, fish heads and bones are highly nutritious. They are an excellent source of collagen, gelatin, and essential minerals like calcium, phosphorus, and magnesium, which are vital for joint, skin, and bone health. The heads also contain beneficial omega-3 fatty acids.
Beyond protein, fish heads and bones are rich in collagen and gelatin, supporting connective tissues and gut health. They provide significant amounts of omega-3 fatty acids (EPA and DHA) for brain and heart health, and fat-soluble vitamins A and D, crucial for vision and immune function. They are also packed with bone-strengthening minerals.
Per 100g, fish heads and bones contain approximately 110 calories and 16.5g of protein. They are also low in carbohydrates (0g) and contain about 4.8g of fat, much of which includes beneficial omega-3s.
Yes, fish heads and bones are naturally gluten-free as they contain no grains or gluten-containing ingredients. They are also very keto-friendly due to their high protein and fat content (including healthy fats) and zero carbohydrates, making them suitable for a ketogenic diet.
The most common and beneficial way to use fish heads and bones is to make a rich, flavorful fish stock or broth. This extracts the collagen, minerals, and omega-3s into a liquid that can be used as a base for soups, stews, risottos, or consumed on its own. You can also roast or steam fish heads for their meat.
A broth made from fish heads and bones typically has a deep, savory, and umami-rich flavor. It's often described as having a clean, oceanic taste without being overly 'fishy,' especially when properly simmered with aromatics like vegetables and herbs. The gelatin contributes to a rich mouthfeel.
fish heads and bones is a versatile ingredient found in cuisines around the world. With 110 calories per 100g and 16.5 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 1 recipes featuring fish heads and bones with step-by-step instructions.
Browse recipes →Fresh fish heads and bones should be stored in the coldest part of your refrigerator and used within 1-2 days. For longer storage, they can be frozen in airtight bags or containers for up to 3-6 months. Thaw them in the refrigerator before use.
Fresh fish heads should have clear, bright, bulging eyes, and red or pink gills (if still attached). They should have a mild, fresh sea smell, not a strong or 'fishy' odor. Avoid any with cloudy or sunken eyes, discolored gills, or a sour smell.
Yes, fish heads contain surprisingly tender and flavorful meat, particularly around the cheeks, eyes, and collar. This meat is often considered a delicacy in many cultures and can be steamed, roasted, or added to curries and stews after the stock has been made.
When preparing, ensure all scales and any remaining blood are thoroughly rinsed. Be mindful of small bones if consuming the meat directly; they can be a choking hazard. While mercury can be a concern in some fish, it tends to accumulate less in bones and connective tissues compared to muscle meat, especially when making broth.