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Fish -Low Fat, High Protein |  Candy Sin, Accredited Practising Dietitian (DAA, AUS) and Editor of Hong Kong Nutrition Association, explains that fish, similar to pork, beef, mutton and chicken meat, is a major source of animal protein. Oily fish is also particularly rich in polyunsaturated fat omega-3fatty acids, including DHA (Docosahexaenoic Acid) that has a critical role in normal retinal and brain development of foetus in the first two years of life and EPA (Eicosapentaenoic Acid) that helps prevent cardiovascular diseases.
 | With the exception of oily fishes, generally contains lower calorie, total fats and cholesterol than other animals. For instance, a 100g serving of grouper contains 1.02g of total fat and 0.23 g of saturated fat, as compared to beef which contains 7.37g and 2.59g respectively. On the other hand, fish has a lower iron and zinc content than that of other animal meats (Table 1). Iron is an essential elements for red blood cell production and zinc is important for wound healing and maintenance of the body’s immune system. Therefore, having a wide variety of food and a balanced diet are the keys to healthy eating. |
Table 1: Comparisons on calories, protein, total fat, cholesterol, saturated fat, iron and zinc among different meats| Type of Meat (per 100g) | Calories (kcal) | Protein (g) | Total Fat (g) | Cholesterol (mg) | Saturated Fat (g) | Iron (mg) | Zinc (mg) | | Fish (grouper) | 92 | 19.38 | 1.02 | 37 | 0.23 | 0.89 | 0.48 | | Pork | 109 | 20.95 | 2.17 | 65 | 0.7 | 0.98 | 1.89 | | Beef | 155 | 20.72 | 7.37 | 62 | 2.59 | 1.92 | 4.31 | | Lamb | 138 | 20.48 | 5.64 | 63 | 2.31 | 1.75 | 3.5 | | Chicken | 109 | 22.2 | 1.63 | 57 | 0.37 | 0.89 | 0.66 |
(Source of data: The Nutrient Data Laboratory, United States Department of Agriculture) |
Extract from CookSmart, Issue 22 |
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