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freshwater eel.

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ALSO KNOWN AS

kusia maaseel

Recipes with freshwater eel + Add to pantry

SERVING

CALORIES

184

PROTEIN

18.4g

CARBS

FAT

11.7g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories184kcal—

Protein18.4g37%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat11.7g15%

Saturated fat2.4g12%

Trans fat0g—

Cholesterol126mg42%

Water68.6g—

MINERALS

Sodium65mg3%

Potassium270mg6%

Calcium20mg2%

Iron0.50mg3%

Magnesium42.5mg10%

Phosphorus361mg29%

Zinc2.2mg20%

Copper2.7mg302%

Manganese0.13mg6%

Selenium67.3µg122%

VITAMINS

Vitamin A150µg17%

Vitamin C0mg0%

Vitamin D23.3µg117%

Vitamin E1.8mg12%

Vitamin K1.2µg1%

Thiamin (B1)0mg0%

Riboflavin (B2)0.31mg24%

Niacin (B3)2.3mg14%

Pantothenic acid (B5)1.5mg30%

Vitamin B6106mg6235%

Biotin (B7)1294µg4313%

Folate (B9)0µg0%

Vitamin B123.0µg125%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

HEALTH BENEFITS

Why eat it.

✓Excellent source of Omega-3 fatty acids (EPA and DHA), which support brain health and reduce inflammation.
✓Rich in Vitamin A and Vitamin D, essential for vision, immune function, and bone health.
✓High in quality protein, which is vital for muscle building, tissue repair, and enzyme production.
✓Provides a significant amount of Vitamin B12, crucial for nerve function and the formation of red blood cells.

COOKING TIPS

In the kitchen.

1Crucially, eel blood contains a neurotoxin that is destroyed by heat. Always cook eel thoroughly and never consume it raw.
2A popular preparation method is grilling (Japanese 'kabayaki'), where the eel is filleted, skewered, and repeatedly basted with a sweet soy-based sauce.
3Before cooking, remove the slimy coating by rubbing the skin with coarse salt and then rinsing thoroughly under cold water.
4Eel's firm, fatty flesh is also excellent for smoking, stewing, or pan-frying, as it holds its shape well and remains moist.

STORAGE

Keep it fresh.

Store fresh eel in the coldest part of the refrigerator, preferably on ice in a covered container, and use within 1-2 days.
For long-term storage, clean and gut the eel, pat it dry, wrap tightly in plastic wrap and foil or vacuum-seal, and freeze for up to 6 months.
Cooked eel should be stored in an airtight container in the refrigerator and consumed within 3 days.

FAQ

Frequently asked questions.

Is freshwater eel healthy?

Yes, freshwater eel is very healthy. It's an excellent source of Omega-3 fatty acids (EPA and DHA), which support brain health and reduce inflammation. It's also rich in vitamins A, D, and B12, essential for vision, immune function, bone health, and nerve function.

What are the nutritional benefits of freshwater eel?

Per 100g, freshwater eel provides approximately 184 calories, 18.4g of high-quality protein, and 11.7g of fat, with 0g carbs. It's particularly noted for its high content of Omega-3s, Vitamin A, Vitamin D, and Vitamin B12, making it a nutrient-dense food.

Is freshwater eel good for weight loss?

While freshwater eel is rich in nutrients and protein, it is relatively high in calories and fat compared to leaner fish. It can be part of a balanced diet for weight loss when consumed in moderation, but portion control is key due to its caloric density.

Is freshwater eel gluten-free?

Yes, fresh, unseasoned freshwater eel is naturally gluten-free. However, if prepared with sauces or breading (like in some unagi dishes), always check the ingredients to ensure no gluten-containing additives are used.

Can diabetics eat freshwater eel?

Yes, freshwater eel can be a good option for diabetics. It contains 0g of carbohydrates, meaning it won't spike blood sugar levels. Its protein and healthy fats can also help with satiety and blood sugar management, but portion size should be considered due to its fat content.

How do you cook freshwater eel?

Freshwater eel is versatile. Common cooking methods include grilling, broiling, baking, or stewing. It's often filleted and can be prepared with savory sauces, such as in Japanese unagi dishes where it's grilled with a sweet soy-based sauce. Ensure it's cooked thoroughly to an internal temperature of 145°F (63°C).

What does freshwater eel taste like?

Freshwater eel has a distinct, rich, and slightly sweet flavor with a firm, meaty texture. It's often described as less "fishy" than some other seafood, with a clean taste that pairs well with various seasonings and sauces.

How do you store fresh freshwater eel?

Fresh freshwater eel should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen for up to 3-4 months when properly wrapped to prevent freezer burn.

Does freshwater eel contain mercury?

Freshwater eels generally have lower mercury levels compared to larger, longer-lived predatory ocean fish. However, mercury content can vary depending on the specific water source and the eel's diet. It's considered a safer choice regarding mercury for most populations.

Can you eat freshwater eel raw?

No, freshwater eel should not be eaten raw. It can contain parasites and bacteria that are only destroyed by cooking. Always ensure freshwater eel is thoroughly cooked before consumption to ensure safety.

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