Other
parrot fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
90
PROTEIN
20.8g
CARBS
0g
FAT
0.57g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories89.6kcal—
Protein20.8g42%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.57g1%
Saturated fat0.17g1%
Trans fat0g—
Cholesterol9.9mg3%
Water76.8g—
MINERALS
Sodium51.8mg2%
Potassium432mg9%
Calcium9.2mg1%
Iron0.38mg2%
Magnesium28.9mg7%
Phosphorus316mg25%
Zinc0.31mg3%
Copper0.06mg7%
Manganese0.02mg1%
Selenium64.5µg117%
VITAMINS
Vitamin A2.5µg0%
Vitamin C0mg0%
Vitamin D0.68µg3%
Vitamin E0.26mg2%
Vitamin K2.8µg2%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.02mg2%
Niacin (B3)1.9mg12%
Pantothenic acid (B5)1.1mg23%
Vitamin B6132mg7765%
Biotin (B7)556µg1853%
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 oz28.4g
1 lb453.6g
1 piece700g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle growth and repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Provides essential minerals like selenium, a powerful antioxidant that protects cells from damage, and iodine, crucial for thyroid health.
- ✓Good source of B vitamins, particularly B12 and niacin, which are vital for energy production and nervous system function.
COOKING TIPS
In the kitchen.
- 1Parrot fish has a mild, sweet flavor and firm, white flesh that holds up well to various cooking methods like grilling, baking, steaming, and pan-searing.
- 2Due to its lean nature, avoid overcooking to prevent the flesh from becoming dry. Cook until it's opaque and flakes easily with a fork.
- 3The skin is edible and crisps up nicely when pan-fried or grilled. Score the skin before cooking to ensure even cooking and prevent curling.
- 4It pairs well with tropical and citrus flavors. Try marinating it in lime juice, garlic, and herbs before cooking.
STORAGE
Keep it fresh.
- Store fresh parrot fish in the coldest part of the refrigerator (below 40°F or 4°C), preferably on a bed of ice in a covered container, and consume within 1-2 days.
- For freezing, wrap the fish tightly in plastic wrap and then aluminum foil or place in a vacuum-sealed bag. It can be stored at 0°F (-18°C) for up to 6 months.
FAQ
Frequently asked questions.
Is parrot fish healthy?
Yes, parrot fish is very healthy. It's an excellent source of lean, high-quality protein, essential for muscle repair and growth. It also provides beneficial omega-3 fatty acids, selenium, iodine, and B vitamins, supporting heart, brain, and thyroid health.
What are the nutritional values of parrot fish?
Per 100g, parrot fish is very lean, containing approximately 89.63 calories, 20.82g of protein, 0g of carbohydrates, and only 0.57g of fat. This makes it a highly nutritious and low-calorie protein source.
Is parrot fish good for weight loss?
Absolutely. With its high protein content and very low calories and fat (89.63 calories, 0.57g fat per 100g), parrot fish is an excellent choice for weight loss. Protein helps with satiety, reducing overall calorie intake.
Is parrot fish gluten-free?
Yes, fresh, unseasoned parrot fish is naturally gluten-free. When preparing, ensure any marinades, breadings, or sauces used are also gluten-free to maintain this quality.
Is parrot fish keto-friendly?
Yes, parrot fish is highly keto-friendly. It contains 0g of carbohydrates and is rich in protein, making it an ideal food for a ketogenic diet. Its low-fat content means you might need to add healthy fats from other sources to meet keto macro goals.
How do you cook parrot fish?
Parrot fish has firm, white flesh that holds up well to various cooking methods. It can be baked, grilled, pan-fried, steamed, or roasted. Due to its leanness, avoid overcooking to prevent it from drying out.
What does parrot fish taste like?
Parrot fish typically has a mild, sweet flavor with a firm, white, flaky texture. It's not overly 'fishy,' making it a good choice for those who prefer lighter-tasting seafood.
How do you store parrot fish?
Fresh parrot fish should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days. For longer storage, it can be frozen for up to 3-6 months in an airtight container or vacuum-sealed bag.
How do you know if parrot fish is fresh?
Look for clear, bulging eyes, bright red gills, and firm, shiny flesh. It should have a mild, fresh sea smell, not a strong or 'fishy' odor. Avoid fish with dull eyes, discolored gills, or soft, mushy flesh.
Does parrot fish contain mercury?
Like most fish, parrot fish can contain trace amounts of mercury. However, parrot fish are generally considered to have lower mercury levels compared to larger, longer-lived predatory fish. It's safe for most people to consume in moderation as part of a balanced diet.
