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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.
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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.
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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)
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Extract from CookSmart, Issue 22
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