Other
kalava.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
89
PROTEIN
19.4g
CARBS
0g
FAT
1.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories89.4kcal—
Protein19.4g39%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.2g2%
Saturated fat0.46g2%
Trans fat0g—
Cholesterol20.6mg7%
Water80g—
MINERALS
Sodium40.1mg2%
Potassium279mg6%
Calcium10.7mg1%
Iron0.26mg1%
Magnesium22.9mg5%
Phosphorus177mg14%
Zinc0.82mg7%
Copper0.72mg80%
Manganese0.02mg1%
Selenium12.3µg22%
VITAMINS
Vitamin A1.3µg0%
Vitamin C0mg0%
Vitamin D1.9µg10%
Vitamin E0.33mg2%
Vitamin K1.6µg1%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.05mg4%
Niacin (B3)2.2mg14%
Pantothenic acid (B5)0.22mg4%
Vitamin B6135mg7941%
Biotin (B7)1194µg3980%
Folate (B9)0µg0%
%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.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, essential for muscle building and repair.
- ✓Rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Good source of Vitamin D, crucial for bone health and immune system support.
- ✓Contains essential minerals like selenium, which acts as a powerful antioxidant, and iodine, vital for thyroid function.
COOKING TIPS
In the kitchen.
- 1Kalava has a firm, white, flaky flesh with a mild flavor, making it versatile for grilling, pan-frying, steaming, and baking.
- 2It holds its shape well in curries and stews, readily absorbing the flavors of spices and herbs.
- 3To check for doneness, insert a fork at an angle into the thickest part and twist gently; the fish should be opaque and flake easily.
- 4Marinate for 15-30 minutes before cooking to enhance flavor, but avoid long marination times with acidic ingredients like lemon juice, which can make the flesh mushy.
STORAGE
Keep it fresh.
- Store fresh Kalava fish in the coldest part of the refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For longer storage, pat the fish dry, wrap it tightly in plastic wrap and then aluminum foil or place in a freezer-safe bag, and freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is kalava healthy?
Yes, kalava is very healthy. It's an excellent source of high-quality, lean protein, low in calories and fat, and rich in beneficial Omega-3 fatty acids. It also provides essential vitamins like D and minerals such as selenium and iodine, supporting overall well-being.
What are the main nutritional benefits of kalava?
Kalava is packed with nearly 20g of high-quality protein per 100g, essential for muscle building and repair. It's also a good source of Omega-3 fatty acids (EPA and DHA) for heart and brain health, Vitamin D for bones and immunity, and minerals like selenium and iodine for antioxidant protection and thyroid function.
Is kalava good for weight loss?
Absolutely. With only about 89 calories and nearly 20g of protein per 100g, kalava is an ideal food for weight loss. Its high protein content helps promote satiety, reducing overall calorie intake, while being very low in fat and carbs.
Is kalava gluten-free?
Yes, kalava itself is naturally gluten-free. As a pure seafood product, it contains no wheat, barley, or rye. However, always check ingredients if it's prepared with sauces or breading, as these might contain gluten.
Is kalava keto-friendly?
Yes, kalava is highly keto-friendly. It contains 0g of carbohydrates and is an excellent source of protein and healthy fats (Omega-3s). It fits perfectly into a ketogenic diet, providing essential nutrients without impacting carb limits.
How do you cook kalava?
Kalava can be cooked in various ways, similar to other white fish. Popular methods include grilling, baking, pan-frying, steaming, or broiling. Its lean nature means it cooks relatively quickly, so be careful not to overcook to maintain its tenderness and prevent it from drying out.
What does kalava taste like?
Kalava typically has a mild, slightly sweet flavor with a firm, flaky white flesh. It's not overly 'fishy,' making it a versatile option that pairs well with a variety of seasonings and sauces. Its texture is generally pleasant and tender when cooked properly.
How do you store kalava?
Fresh kalava should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days. For longer storage, kalava can be frozen for up to 3-6 months. Ensure it's properly wrapped in airtight packaging to prevent freezer burn.
How do I know if kalava is fresh?
Look for kalava with clear, bright eyes, firm and shiny skin, and a mild, fresh sea smell (not overly fishy). The flesh should spring back when lightly pressed. Avoid fish with dull eyes, discolored skin, or a strong, unpleasant odor.
Does kalava contain mercury?
Like most seafood, kalava may contain trace amounts of mercury. However, as a general rule, smaller or medium-sized fish typically have lower mercury levels compared to larger, predatory species. Kalava is generally considered safe for regular consumption as part of a balanced diet.
