Understanding Fish Nutrition: Calories and Varieties [Video]

For individuals trying to lose weight or improve their diet, can incorporating more fish help improve overall health?

Fish Nutrition

The American Heart Association recommends eating at least two servings of fish each week (American Heart Association, 2021). The type of fish chosen makes a difference, as fish nutrition and calories vary. Some can have a higher calorie count but contain healthy fat.

Nutrition

Comparing fish calories and nutrition data can be tricky. How it is prepared can significantly change its nutritional makeup, and the exact nutrition also varies depending on the variety. As an example, a half portion of a Wild Alaskan Salmon Fillet contains: (U.S. Department of Agriculture. FoodData Central. 2019)

• Serving Size 1/2 fillet – 154 grams
• Calories – 280
• Calories from Fat – 113
• Total Fat – 12.5 grams
• Saturated Fat – 1.9 grams
• Polyunsaturated Fat – 5 grams
• Monounsaturated Fat – 4.2 grams
• Cholesterol – 109 milligrams
• Sodium …