Dr. Alex Jimenez, El Paso's Chiropractor
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Fish Nutrition: Choosing the Right Type for a Healthy Diet

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

Fish Nutrition: Choosing the Right Type for a Healthy Diet

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 – 86 milligrams
  • Potassium – 967.12 milligrams
  • Carbohydrates – 0 grams
  • Dietary Fiber – 0 grams
  • Sugars – 0 grams
  • Protein – 39.2 grams

The following guide includes other types of fish based on USDA nutrition data (U.S. Department of Agriculture. FoodData Central). Fish calories and nutrition are listed for a 100-gram or 3.5-ounce serving.

Halibut

  • Raw with skin
  • 116 calories
  • 3 grams fat
  • 0 grams carbohydrate
  • 20 grams protein

Tuna

  • Yellowfin, fresh, raw
  • 109 calories
  • Less than one gram of fat
  • 0 grams carbohydrate
  • 24 grams protein

Cod

  • Atlantic, raw
  • 82 calories,
  • 0.7 grams fat
  • 0 grams carbohydrate
  • 18 grams protein

Mahimahi

  • Raw
  • 85 calories
  • 0.7 grams fat
  • 0 grams carbohydrate
  • 18.5 grams protein

Ocean Perch

  • Atlantic, raw
  • 79 calories
  • 1.4 grams fat
  • 0 grams carbohydrate
  • 15 grams protein

Research suggests that fatty fish is the best for weight loss and improved health. Certain types of fish contain an essential fatty acid called omega-3. This polyunsaturated fat provides the body with various health benefits, like reducing the risk of heart disease. Studies show that individuals who eat seafood at least once per week are less likely to die from heart disease. (National Institutes of Health. National Center for Complementary and Integrative Health, 2024) Researchers also believe that omega-3 fatty acids may help reduce symptoms of rheumatoid arthritis and could even improve brain and eye health. Essential omega-3 fatty acids can be taken as a supplement. However, research has not shown that supplements can provide the same benefits as eating omega-3 foods. (Rizos E. C. et al., 2012)

Benefits

The American Heart Association suggests eating a variety of low-calorie fish that include: (American Heart Association, 2021)

Salmon

  • 3 ounces
  • 175 calories
  • 10 grams fat
  • 1.7 grams of omega-3 fatty acids

Anchovies

  • 3 ounces
  • 111 calories
  • 4 grams fat
  • 1.7 grams of omega-3 fatty acids

Pacific and Jack Mackerel

  • 3 ounces
  • 134 calories
  • 7 grams fat
  • 1.6 grams of omega-3 fatty acids

Pacific Black Cod

  • 3 ounces
  • 70 calories
  • 1 gram fat
  • 1.5 grams of omega-3 fatty acids

Whitefish

  • 3 ounces
  • 115 calories
  • 5 grams fat
  • 1.5 grams of omega-3 fatty acids

Albacore Tuna

  • 3 ounces, canned, packed in water
  • 109 calories
  • 3 grams fat
  • 0.7 grams of omega-3 fatty acids

Atlantic Herring

  • 3 ounces
  • 134 calories
  • 8 grams of fat
  • 1.4 grams of omega-3 fatty acids

Tilapia

  • 4 ounces
  • 145 calories
  • 3 grams of fat
  • 0.1 grams of omega-3 fatty acids

The way that the fish is prepared can change the calorie count. Baked, grilled, and broiled fish are usually the lowest in calories.

Storage and Safety

Fish experts suggest that individuals buy the freshest available. What questions should you ask when visiting the local market?

When was it caught?

The fresher, the better. Fish may remain edible for five days after being caught but may not taste as fresh.

How was it stored?

How the fish is stored and delivered to the market will impact its taste. Fish should be chilled immediately after catching and kept cold throughout delivery and transport.

How does it look and smell?

If the fish has a bad odor, it is likely not fresh. Fresh fish should smell like seawater. If buying fillets, look for a moist texture with clean-cut edges. If the fish is whole, look for clear eyes and a firm texture.

Where is it from?

Buying local fish from sustainable fisheries is recommended but not always possible, depending on where individuals live. There is a Smart Seafood Buying Guide that advises on buying American fish and provides a list of fish with lower mercury levels for health and safety. (Natural Resources Defense Council, 2024)

What is the best way to prepare this fish?

Sometimes, the fishmonger is the best source for simple and healthy recipes and preparation methods. Use fresh fish within two days, or store in the freezer. When ready to use frozen fish, thaw in the refrigerator and never at room temperature. For individuals who don’t like fish taste, there are a few things to help improve the taste. First, try less fishy types. For example, many report that around 100 calories per serving of red snapper tastes less fishy than heavier fish like salmon. Second, try adding fresh herbs and citrus to manage the taste.

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.


Nutrition Fundamentals


References

American Heart Association. (2021). Fish and Omega-3 Fatty Acids. www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

U.S. Department of Agriculture. FoodData Central. (2019). Fish, salmon, king (chinook), raw (Alaska Native). Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/168047/nutrients

National Institutes of Health. National Center for Complementary and Integrative Health. (2024). 7 things to know about omega-3 fatty acids. Retrieved from www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids

Rizos, E. C., Ntzani, E. E., Bika, E., Kostapanos, M. S., & Elisaf, M. S. (2012). Association between omega-3 fatty acid supplementation and risk of major cardiovascular disease events: a systematic review and meta-analysis. JAMA, 308(10), 1024–1033. doi.org/10.1001/2012.jama.11374

Natural Resources Defense Council. (2024). The smart seafood buying guide: five ways to ensure the fish you eat is healthy for you and for the environment. www.nrdc.org/stories/smart-seafood-buying-guide

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Professional Scope of Practice *

The information herein on "Fish Nutrition: Choosing the Right Type for a Healthy Diet" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

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Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

phone: 915-850-0900

Licensed in Texas & New Mexico *

Dr. Alex Jimenez DC, MSACP, CIFM, IFMCP, ATN, CCST
My Digital Business Card

Post Disclaimer

Professional Scope of Practice *

The information herein on "Why Magnesium Is Important For Your Health? (Part 3)" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card