How many calories are in fish of various origins and preparations? fish calories.

Now many people pay a lot of attention to what they eat. In other words, healthy eating is becoming more and more popular. People pay attention to the usefulness of products, as well as their energy value. In principle, this is correct. This makes it easier to control your weight, which is an important component of our health and beauty. Eating fish regularly (twice a week) helps to significantly reduce the risk of coronary disease, as well as strengthen immune system person.

How many calories are in fish?

By all accounts, not much. Indeed, in comparison with meat, it looks like a much lighter food. In this case, the fish is very useful. It has a lot of protein, minerals, vitamins. It is absolutely indispensable in the diet. number of calories in fish different varieties- Other. However, much depends on the method of its preparation. For example, do you know how many calories are in fish per serving (100 grams)? So, burbot - 65, pollock - 70; Atlantic herring - 57; pike and zander - 72 each; cod - 59; hake - 86; horse mackerel - 119; flounder - 90; capelin - 157; pink salmon - 147; tuna - 296. This is if we are talking about raw fish or steamed. However, as a result of additional processing, the fish becomes more high-calorie.

fish diet

Many people think about how many calories are in fish when it becomes necessary to lose weight. With the help of fish, you can easily lose a few kilograms. There is a special diet for 10 days. Observing all the conditions, you can lose from 3.5 to 5 kilograms of excess weight. During the day, you should drink 1.5 liters of pure unsalted water.

Breakfast - 2 cups of green tea, one or two eggs, a glass of kefir or fat-free yogurt, you can cottage cheese, plus one tablet of ascorbic acid. Lunch - a glass of water, a portion of boiled fish with raw vegetables, you can eat any one fruit. Lunch - 2 glasses of water, 250 grams of fish in any form, a side dish of vegetables (except starchy ones), you can add a little fat-free yogurt or lemon juice. Dinner - the same menu as during lunch.

It is important!

To make sure that you are following the diet correctly, take note of the following fact. calories smoked fish much higher than raw or cooked. By the way, boiled fish does not differ in energy value from raw fish, so it is better to use such products for dietary purposes. The calorie content of smoked fish is 1.7 times higher than raw. If you want to know the calorie content dried fish, multiply the raw indicator by 1.6, fried by 1.5. In other words, fish in any form, with the exception of boiled, has about one and a half times higher calorie content than we would like when following a diet. Additional breading is immediately plus 100 kcal for every 100 grams of product. Therefore, do not forget about this factor when building a diet schedule.

And yet, the most important thing is not the calorie content.

The question of how many calories are in fish should not be fundamental. This product simply must be present in the daily diet, as it contains a lot of calcium and phosphorus, copper, selenium and omega-3 polyunsaturated fatty acids. Its regular use even prolongs youth, since fish protein is an ideal material for tissue repair.

fish calories

The fish is dietary product. Depending on the varieties of fish, its calorie content can vary from 80 to 300 kilocalories per hundred grams. The origin and type of fish, the method of preparation - everything affects how many calories are in the fish. For example, 80-100 Kcal is the calorie content of boiled fish, pike perch or hake. And 250-300 Kcal is the calorie content of fish blanched or fried in oil. For your information, sprats in oil contain 563 kcal. But even in oily fish fewer calories than pork or fatty beef. Therefore the fish is good alternative source protein on a low calorie diet.

Calorie content of fish depending on the type

How many calories in fish - it directly depends on the fat content of the fish. By fat content, fish can be divided into three categories:

Oily, mostly marine; medium fat, sea and river; low fat, mostly river.

Fatty fish species include mainly marine fish that live in cold waters. These are mackerel, Norwegian herring and other herring. This also includes species of red fish. Red fish has a high calorie content: about 200-250 Kcal on average, in all varieties. The calorie content of fatty fish is:

For salmon - 142 Kcal (fresh) and 269 Kcal (salted); for mackerel - 258 Kcal (fresh) and 211 Kcal (boiled); for Norwegian herring (salted) - 145 Kcal; for herring ivasi (salted) - 175 kcal per hundred grams.

This is roughly comparable to the calorie content of bread, lean types meat, but less than pork. High-calorie fish on a diet should be eaten, but in moderation and properly cooked. calories fried fish of these species will approach 250-300 kcal per hundred grams. But if you grill it without using oil, or bake it, it will be more useful option cooking than dried or smoked fish.

Medium fat species include carp, sturgeon, tuna, bream, sardine and trout. In these types of fish, calories are 100-150 Kcal per hundred grams. Here are the numbers:

Carp (boiled) - 102 Kcal; sturgeon (raw) - 163 Kcal, sturgeon caviar - 203-226 Kcal; tuna (raw) - 96 Kcal, in oil - 231 Kcal; bream (boiled) - 126 Kcal, dried - 221 Kcal; sardine (boiled) - 178 Kcal, sliced ​​in oil - 249 Kcal.

As can be seen from the list, if the fish is cooked in oil, smoked or dried, then the calorie content of the fish is doubled. The calorie content of fried fish (in oil) of these species is not inferior in calorie content to red fish.

Low-fat species include cod, perch, pike, and flounder. As well as all seafood (shrimp, mussels, squid, etc.). Here are examples of how many calories are in low-fat fish:

Carp (boiled) - 102 Kcal; Sea bass (boiled) - 112 Kcal; Pike (boiled) - 98 Kcal; Flounder (boiled) - 102 Kcal; Hake (boiled) - 95 Kcal; Pollock (boiled) - 79 Kcal; Shrimps - 81 kcal per hundred grams.

This list also includes: crucian carp, burbot, blue whiting, pike perch, cod, crabs, mussels. These types of fish and seafood are suitable for daily use in diets with a strict calorie count, being a necessary source of protein. To make it tasty, you need to properly cook lean fish. They can be fried, the calorie content of fried fish of these varieties is about 150-200 Kcal. But it is better to bake with sauce. Most often, fish is cooked with vegetables. The reason is that this way proteins and nutrients are better absorbed.

Useful properties of some fats in fish with high calorie

Despite the high calorie content of red fish, it, like the rest of the fatty fish listed earlier, contains omega-3 polyunsaturated fatty acids. These fats are useful: they reduce the level of cholesterol in the blood, protect cardiovascular system, reduce the risk of heart attack, protect against cancer, produce a rejuvenating effect (often included in anti-aging creams). Also, these fats have a positive effect on brain function.

For a sustainable result, 150 grams of fatty fish three times a week is enough for the body. This reduces the risk by a third. cardiovascular disease(data from scientific studies of the Mayo Clinic Center, USA). Of course, due to the high calorie content of red fish, its frequent use(especially in smoked and dried form) is not good for health. But, properly prepared, it becomes a valuable addition to the diet.

Marine fish and seafood contain more valuable substances for the body than river fish. Fish is an excellent source of vitamins (A and E), calcium and phosphorus. Along with dairy products, it is recommended to use with a lack of calcium. Seafood contains useful minerals like zinc, iodine, iron and selenium.

Calorie content of fish depending on the preparation

Selection and storage of fish - important condition to receive maximum benefit from a fish diet. When buying fresh fish, always pay attention to the smell. Whole fish, fillet or steak - the fish should be firm to the touch, not dry. The eyes of the fish should be clear, not cloudy, not covered with a film. Seafood (clams, oysters, crabs, lobsters, crayfish, shrimp) is generally better to buy live or frozen. Live mollusks are determined by tightly closed valves.

It is better to cook fish on the day of purchase. Fish spoil faster than chicken or meat. If you need to keep longer - it is better to freeze. Quick freezing is preferred.

How to cook dietary fish how many calories are in fried fish? To begin with, it is better to fry fish without oil. This is baking fish in foil, grilling, frying in a special frying pan (with a ceramic coating), with a minimum amount of oil.

So, the rule is as follows: fatty types of fish are prepared by the “dry” method, fish are baked or fried in their own fat. So she will not lose her juiciness. How many calories are in fried fish cooked this way? For comparison:

Fresh salmon - 142 kcal; salted salmon - 269 kcal; grilled salmon - 248 kcal; baked salmon - 205 kcal.

Low-fat fish is either fried in oil or cooked in a “wet” way: boiled, baked with sauce, steamed, baked with vegetables in foil (vegetables give juice). How many calories are in fried fish cooked with oil, but lean types? Let's compare again:

Boiled flounder - 103 Kcal; flounder in tomato sauce stew - 125 Kcal; flounder fried in oil - 223 kcal.

Of course, if you are following a strict calorie-counting diet, then oil frying should be avoided altogether, as well as smoked meats. The calorie content of fried fish in oil is quite high.

For fish soups, fish soup, stew is also better to use low-fat fish. Citrus juice will add spice to the taste of fish. The best seasonings for fish: dill, tarragon, parsley, basil, thyme, paprika.

The fish is getting ready faster than meat, it is easy to overcook (overcook, etc.). The fish is ready when its meat becomes opaque and the meat slices begin to delaminate easily. If the fish crumbles, it is already overcooked fish. General rule for baking: for every 2.5 cm of fish thickness, add 8-10 minutes to the cooking time. Thickness is measured at the largest point. For grilling or frying in a pan, the time is reduced to 4-5 minutes.

Calculating the calorie content of foods is a good habit. Meat, fish and seafood contain many useful microelements necessary for the human body every day.

Since childhood, a person is taught that meat is an important part of his diet. It is it that gives him full of vitality and strength and saturates the body with useful microelements. However, there are also opposing opinions among those who adhere to vegetarianism and veganism.

Vegetarians do not consume meat products, but include milk and eggs in their menu, and vegans eat exclusively plant foods.

On the other hand, a person is also guided by his faith. During the observance of Orthodox fasts, a person excludes from his diet meat products and products, which has a healing and preventive effect. Muslims, for example, do not eat pork at all, and these do themselves a huge favor, since this meat contains a lot of cholesterol.

Meat: types and calories

Most nutritionists are sure that a meat-free diet is not able to saturate a person and give him enough energy for a full life. The fact. that this product contains many useful amino acids that make the body work properly. Meat contains a lot of proteins, as well as fats.

It is also worth noting that meat has a very high percentage of water content, on average it is somewhere around 75%. And the fat content of the product and its saturation with proteins depends on the variety and part of the body.

Can be obtained from meat great amount important trace elements:

• iron
• magnesium
• potassium
• vitamin E
• vitamin A
• B vitamins
• vitamin D

It is simply impossible to imagine life without meat products. And if we talk about the benefits of meat, then first of all in this matter it is necessary to take into account its type and the amount eaten. The most useful is the meat of young animals because it contains a lot of protein than fat. In order to saturate the body, the human norm of meat per week is half a kilogram. Its not a large number of makes the brain cells work actively, and even prevent bone fragility.

Video: " Meat. Useful properties than useful. About 6 types of meat»

Meat calories: table per 100 grams

Of course, half a kilogram is an average amount. which is worth eating. Those who play sports and regularly experience heavy physical exertion need more protein, which means more meat. A well-compiled meat calorie table will help you calculate the correct diet:

There are not many contraindications for meat. All of them are that people suffering from all forms of obesity and problems in the field of cardiovascular diseases are not recommended to eat fatty meats and limit the consumption of pork, as it contains a lot of cholesterol. In such cases, it is recommended to cook the meat either in water or steamed, without oil.

Pork. The benefits and harms of meat

Pork is the most common type of meat and the most beloved by modern mankind. The debate about the benefits and harms of pork does not stop until now. Many nutritionists are sure that it is heavy enough for human body, others argue that the amount useful substances simply irreplaceable and insist that it should be consumed regularly, but in limited quantities.

First of all, it is worth noting that the fatty layer of pork, that is, lard, has many useful trace elements that ensure health. nervous system. Only these substances are able to restore nerve cells in the body, namely:

• arachidonic acid - able to regulate hormonal background human
• selenium - has a beneficial effect on the brain, thereby improving the mental abilities of a person

In addition to these two important substances, a number of other useful ones can be distinguished:

• all B vitamins are present in pork in sufficient quantities
• vitamin A
• vitamin PP
• vitamin C
• potassium
• magnesium
• phosphorus
• iron
• manganese
• nickel
• cobalt
• tin
• sodium
• molybdenum

Such a huge set of trace elements confidently suggests that pork is not only possible, but necessary! In addition, with increased loads, only pork is able to restore strength in the muscles and develop them.

When eating pork, remember about its fat content. The fatter the meat, the more calories it contains. The fattest parts are considered to be the neck and flank (lard), and the tenderloin is considered the leanest.

Beef. The benefits and harms of meat

Beef is not as popular as pork and yet it is considered one of the most useful varieties meat. It is often included in the diet of dietary and medical nutrition. Meat is rich in protein, and is also a source of all important and necessary for a person amino acids. Beef differs from other meat in that it is very well absorbed by the body. Meat has an indispensable property - to neutralize hyperacidity stomach. That is why beef is recommended for those who suffer from gastritis and ulcers.

Red beef meat is very rich in zinc, which suggests that it is incredibly beneficial for female body. in addition, it is often included in the diet for those who periodically suffer from anemia. The harm of this meat is a rather complicated issue, but all nutritionists and doctors have come to the same conclusion: cattle meat is harmful only if the animal is constantly fed with nitrates and pesticides.

Unfortunately, more and more people who breed animals are injecting them with numerous antibiotics and growth hormones. This significantly degrades the quality of the meat. In addition, improper storage of meat is the cause of poisoning and consumption. harmful product. Beef should not be thawed and frozen several times. In such cases, it becomes a source of carcinogens.

Poultry meat: chicken, turkey, duck. Benefit and harm

Chicken meat is the most famous and in demand both in our country and abroad. This is the most affordable and delicious meat from the entire range. Any meat dish you can boldly prepare from chicken meat: cutlets, dumplings, kebab, goulash and even shish kebab. Chicken meat is best absorbed by the human body and is famous for being healthy. low-calorie product.

It is interesting to note that chicken meat contains no more than 190 kcal per 100 grams of product, and if it is boiled, then only 137 calories will remain in it. That is why chicken meat is considered dietary and is often prescribed to those who are trying to lose weight. However, if you decide to fry the chicken, you run the risk of increasing the calorie content from 190 to 220 kcal. Give preference to meat cooked in a steamer, in a slow cooker or in water, since in addition to a low percentage of fat, it contains less cholesterol.

Chicken meat is a source of protein, it is often consumed by athletes, as in combination with other products and physical activity, their muscle mass. And this product can effectively eliminate hunger, saturating the body useful vitamins group B and vitamin A.

When eating chicken, you need to be careful about the choice of poultry, as only home-grown poultry is the most useful. The product that is on the shelves of supermarkets is most likely industrial, gouged out with antibiotics. Such meat contains many harmful substances.

• Turkey meat is very similar to chicken, but still not the most sought after product. Turkey meat has an excellent property - it is easy to digest. That is why this product is recommended for those who want to lose weight. excess weight or has digestive problems
• There are so many useful substances in turkey meat that it surpasses all other types. There is plenty of sodium in it, which is why the miao has a slightly salty taste. Regular consumption of this meat in the diet contributes to the process of blood formation in the body.
• Turkey breast is great for curbing hunger. It is best to boil or steam the meat, the amount of trace elements is preserved during such processing. You can multiply the benefits by adding a side dish to meat green pea which goes well with her.

Duck is rightfully considered a delicacy and festive dish. It is noticed that men have a special passion for him, as it favorably affects " man's health"And this is not surprising, because its composition is rich in:

• folic acid
• iron
• potassium
• copper
• riboflavin
• sodium

Uta is tasty, but quite fatty meat, which means it is not dietary. But if you do not use it too often, you can get undeniable benefit from this product. Fatty acids can adversely affect the health of those suffering from cardiovascular disease. Yes, and abuse duck is not worth it because of the high cholesterol in the meat.

Guinea fowl meat is a curiosity for those who do not breed this bird at home. It is very different from chicken and is not as fat and high in calories in comparison. Meat contains many useful trace elements:

• histidine
• valine
• threonine
• riboflavin
• B vitamins
• manganese
• potassium
• sodium
• calcium

Video: “Chicken. Benefit and harm. How useful is chicken meat?

Fish calories: table per 100 grams

Any fish, river or sea, contains many useful elements for the body. Fish is an integral part of the diet of any person, so it should be eaten often, but in moderation. It contains many minerals and fatty acids, which are so necessary for the human body.

Besides. it has many advantages and only positive effects on a person:

• Makes the percentage of cholesterol in the blood significantly lower
• Able to strengthen the walls of blood vessels. heart muscle and give useful trace elements for the brain, which improves its work
• A person who regularly eats fish feels much better
• When fish is included in the main diet, blood quality improves
• Fat metabolism in the human body is getting better
• Fish gives "youth" and a person can look good
• The fish is good prevention diseases such as angina pectoris and even diabetes mellitus

Calorie table of different varieties of fish:

By eating fish very often, you can completely protect yourself from strokes and heart attacks.

It has been noticed that some varieties of fish and it is the sturgeon and herring family that can improve the quality of vision, the condition of the skin, hair and nails. When choosing a fish, pay attention to the condition of its fins, gills and scales. How less fish succumbed to human "attacks" and the younger she is, the larger and richer her composition will be.

• Fish is rich in vitamin D, which is essential for bone health.
• Fish normalizes digestion and reduces the amount of fat in the blood
• Eating fish regularly has been shown to reduce the risk of breast and colon cancer.
• Eating fish three times a week promotes normal functioning thyroid gland and carries out the prevention of its diseases

Fish oil is the most useful fish component. In order to get the maximum fatty acids. you need to eat fish such as herring or pike.

Video: "Fish and seafood benefits review types of nutrition tips"

Seafood. Benefit and harm to humans

It's no secret that since ancient times, people have included seafood in their main diet. Everyone should try some sea delicacy at least once in their life. They are incredibly tasty and healthy and very different from any other food. The modern market is increasingly full of various items:

• crab meat
• mussels
• oysters
• lobsters
• lobsters
• shrimps
• squid
• octopuses
• scallops

These products have become popular dishes restaurants, displacing the usual crayfish. In addition, people began to actively eat sea ​​kale, adding it to salads, seasoning with garlic and oil. seafood differs not only palatability, but also high content nutrients and nutrients. The "seafood" contains a huge amount of iodine, as well as calcium, iron, phosphorus and magnesium.

• Much appreciated lately scallops- seafood. having a huge content of zinc, sulfur and a group of vitamins B. Including scallops in the diet, you can “saturate” the body with useful microelements and prevent many diseases
• Seafood is incredibly rich in protein, so easily digestible for the human body and good for bones and muscle mass.
• To get the most out of seafood, you should always cook it. This will eliminate the presence of sticks in food and relieve poisoning.
• oysters the richest product in vitamin D. the lack of which leads to cancer. In addition to vitamin D, they contain a lot of vitamin A and iodine is highly concentrated.
• Octopus- marine animal huge amount fatty acids necessary and useful for humans. It allows for the prevention of heart disease and even atherosclerosis. Octopus is very easy to digest
• sea ​​kale- a source of iodine. You need to eat it wisely and not more than forty grams per day. It is a low-calorie, high-vitamin food.
• Crabs - protein food with low fat content. This is not just a delicacy, it is a dietary product for humans. They are rich in healthy omega 3 and omega 6 fatty acids.
• squids sources of vitamins A, E, C and PP. They are an excellent prophylactic against diseases of the heart and blood vessels.
• Shrimps contain a lot of potassium and iodine. They are rich in omega 3 fatty acids. Regular consumption of shrimp reduces the risk of cancer and improves the functioning of the immune system.
• mussels are "champions" in terms of protein content. They contain more protein than any meat or fish. They are low in calories and contain many useful trace elements.

Seafood calories: table per 100 grams

Like any product, seafood requires them correct use into food. The seafood calorie table will help you calculate the diet for each:

Video: "Seafood: useful and harmful properties"

fish calories: 120 kcal.*
* average value per 100 grams, depending on the type of fish and cooking method

Fish is considered an indispensable product for diet food. Thanks to the beneficial properties of the product, the body is saturated with all the beneficial nutrients. When losing weight, you should pay attention to less fatty varieties.

Nutritional value of sea and river fish

Has the highest nutritional value sea ​​fish, the calorie content of which varies from 100 to 300 kcal. These are trout, mackerel, herring, salmon, etc. Compared to river inhabitants, they have more saturated fatty acids. However, many trace elements are also found in river fish with a calorie content similar in numbers to fruits and vegetables. This indicator directly depends on the amount of fat in the product.

At regular use fish, well-being improves significantly, strength and energy appear, blood vessels, nails and hair are strengthened.

The positive effect is due to the content of omega-3 fatty acids, a large amount of minerals and vitamins in the product. Lake and river are inferior in number nutrients(proteins, omega-3 acids, iodine and calcium) ocean and marine life. The fattest ones are herring, salmon, halibut and mackerel (more than 8% fat), the opposite category is flounder, blue whiting, pollock, hake and cod (less than 2%).

How many calories are in boiled, fried, baked fish

The best dietary option is to use fresh quality fish, and cook it for a couple or by boiling, baking, stewing. It is not recommended to eat canned, salted, smoked or fried products, as they are lost. beneficial features, and the energy value only increases. The addition of ingredients such as cream, butter, mayonnaise and cheese also affect the calorie content of the finished dish.

On average, after additional processing, the nutritional value of the product increases by more than 20%.

For example, the calorie content of boiled pike is about 98 kcal. Pink salmon with a calorie content of 142 kcal is recommended to be boiled, baked and stewed (168-184 kcal). fried product contains 60 kcal more than other processing methods. Salmon, the initial value of which is 142 kcal, after steaming - 162 kcal. If you need to bake the product, then it is best to do it without oil, but using paper or foil.

Fish calorie table per 100 g

To understand what is the nutritional value of a particular variety, and how much product should be consumed per day without harm to the figure, a detailed table of calories per 100 g will help.

Varieties for diet food

If a woman plans to include fish in her daily diet during a diet, then she should take into account the fat content of the product. More fatty varieties with an indicator of 8% and above should be eaten no more than 1 time per week. Most diet grade with red meat is trout, the calorie content of which is from 90 to 130 kcal.

The following marine and river inhabitants are safe for the figure:

• pollock,
• vobla,
• lemonema,
• perch,
• cod,
• navaga.

Such varieties are characterized by low nutritional value- up to 100 kcal. It is recommended to include in the menu any variety with a fat content of up to 4%, most often with white pulp. For a change, you can cook soufflés, casseroles, meatballs and more. etc. Read more about in our publication.

With the right approach to the choice of seafood and freshwater reservoirs, you can not only get rid of extra pounds but also significantly improve the general condition of the body. A variety of recipes will help expand the menu and enjoy the great taste of the product.

In terms of nutritional value, fish is in no way inferior to meat, but it brings much more benefits to the body. According to the observations of scientists, the Japanese and Eskimos are much less likely to suffer from diseases of the heart and blood vessels. The fact is that their diet contains a lot of fatty fish: herring, salmon, mackerel, burbot and others. But even in the most nutritious commercial breeds, there is much less harmful fat than in lean veal.

Due to the content of vitamins and polyunsaturated fatty acids in fish, the human brain and heart receive a large amount of useful elements. They are a good prevention of diseases such as cerebral atherosclerosis and myocardial infarction. The calorie content of fish, depending on the variety and cooking technology, can vary greatly, so it is advisable to understand this in more detail.

How many calories are in river and sea fish?

The main criterion for determining the energy value of a product is its fat content. On this basis, all breeds of commercial fish can be conditionally classified into 3 groups:

• fatty fish (most marine);
• varieties of medium-fat fish (sea and some types of river);
• lean varieties fish or otherwise "skinny" (most river).

The first category includes rocks that live in cold waters. These are representatives of the sturgeon, salmon and herring family. The most common species on store shelves: salmon, mackerel, salmon, trout. The energy value such breeds in raw form from 150 to 250 kcal (per weight of 100 g).

Varieties of medium-fat fish are bright representatives of the carp and flounder families. The most popular in cooking: carp, bream, flounder, sea ​​bass other. Calorie content is on average from 80 to 130 kcal (per weight of 100 g).

Low-fat varieties include the cod and perch family. This is the well-known cod, pike perch, pike and many others. All of them are a dietary product and are great for those who want to lose weight or who are contraindicated in fatty foods due to health problems. So how many calories are in lean fish? The average indicator per 100 g is from 60 to 90 kcal.

Energy value in fresh for a mass of 100 g :

Calorie content of fish depending on the method of preparation

Fatty varieties of fish should be fried or baked in the oven without adding oil. During cooking, it will release a sufficient amount of its own fat and juice. More useful products cooked in the oven, for this you can use food foil or "sleeve". The dish will turn out juicy and fragrant, and for more piquancy, it is recommended to sprinkle it before serving. lemon juice or decorate with greenery.

Low-fat fish is best boiled, baked in foil with vegetables or fried in oil. Otherwise, it will be “dryish” and not so tender. Of course, adding oil will drastically increase the calorie content of the fish, so for those who stick to proper nutrition, it is better to cook it in a double boiler or cook fish soup. boiled fish or steamed will save maximum amount useful macro- and microelements.

Don't forget that high-calorie product is smoked slave and all kinds of canned food. Such snacks should be excluded from the diet of people who are prone to overweight, as well as those who have problems with the pancreas, liver, etc.

Energy value per 100 g of product:

Why is fish considered a dietary product?

Due to the fact that the fats in fish are fusible and are absorbed much faster than in meat, many nutritionists recommend that “obese” patients follow a “fish and vegetable” diet. Its duration is 10 days, and during this time you can get rid of at least 3 kg of excess weight. Having understood how many calories are in fish, now it will not be difficult to correctly build a menu and roughly determine the calorie content of your favorite dish. For special nutrition aimed at losing weight, it is necessary to use only low-fat varieties in boiled or baked form.

Such a diet is not only balanced, but also tasty, the fish will not allow you to gain weight, but will provide vitality and good mood.

Video recipe for red fish from the oven