5 Freshwater Fish that Contain High Protein, What Are They?
Illustration. The following is a list of freshwater fish that contain high protein. (iStockphoto/Voren1)
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Protein is one of the important nutrients needed by the body. One food that is a source of protein is fish. The following is a list of freshwater fish that contain high protein.
Freshwater fish are types of fish that live in fresh water such as ponds, rivers and lakes with water salinity of less than 0.05 percent.
In Indonesia itself, many people cultivate freshwater fish. Freshwater fish are even no less popular than sea fish.
Just like sea fish, freshwater fish also contain nutrients that are beneficial for body health, including protein.
The body needs protein which functions to build and maintain cells and body tissues. Protein also functions to regulate body fluid balance or prevent edema and transport nutrients.
Citing various sources, the following is a list of freshwater fish that contain high protein.
1. Catfish
Catfish are nocturnal fish that live in fresh water. Catfish generally have long bodies with a black or gray color and do not have scales.
Catfish is known to provide high nutritional value, such as vitamins, minerals, healthy fats and protein.
Containing dense protein, catfish helps with weight loss by increasing the feeling of fullness. Apart from that, catfish is also low in calories as long as the method of processing it is not fried.
According to Healthline, 100 grams of catfish contains 18 grams of protein, 105 calories and 2.9 grams of fat. This fish is also rich in vitamin B12, selenium, thiamine, potassium and omega 3 fatty acids.
2. Tilapia
The name tilapia fish is taken from its place of origin, namely the Nile River. Tilapia is a freshwater fish that has a flat, elongated body shape and rough scales.
Tilapia is known for its sweet, mild taste and flaky texture. The taste of tilapia fluctuates greatly depending on water and feed quality. This fish can also be prepared by grilling, frying, or cooking.
According to WebMD, this fish is one of the healthiest sources of protein. Tilapia is rich in vitamins and minerals such as choline, niacin, vitamin B12, vitamin D, selenium and omega 3.
Tilapia is also known to have the property of preventing cancer and maintaining heart health.
3. Catfish
Illustration. Catfish is one of the freshwater fish that contains high protein. (Kemenparekraf Archives)
Catfish is one of the freshwater fish that contains high protein.
Quoted from the official website of the Buleleng Regency Food Security and Fisheries Service, the catfish is a type of freshwater food fish with a long, silver-white body with a bluish back.
Patin fish is a fish native to Thailand which has a very wide distribution in Indonesia.
Catfish is rich in important nutrients for body health. Some of them are calories, fat, protein, sodium, vitamin B12, selenium, phosphorus, and thiamine.
4. Gourami fish
This freshwater fish is very popular in Indonesia, especially in Indonesian restaurants. Gourami fish is popular with many people because it tastes delicious when processed into various dishes.
In 100 grams of gourami fish, there are 18 grams of protein, 127 calories and 5.6 grams of fat. Gourami fish also contains calcium, potassium, iron, magnesium and phosphorus, as well as vitamins A, B6, B12, vitamin C and vitamin D3.
5. Tilapia fish
Illustration. Tilapia is a freshwater fish that contains high protein. (commons.wikimedia.org/Greg Hume)
Tilapia fish is a type of freshwater fish originating from the African continent. In Indonesia, this fish is called tilapia because the person who first discovered it at the mouth of the Serang River on the south coast of Blitar, East Java was a person named Pakde Mujair.
According to Healthline, tilapia fish is a source of protein with several vitamins and minerals, such as selenium, vitamin B12, niacin and potassium. Tilapia fish is also rich in omega 3 and omega 6 fatty acids which are beneficial for health.
The benefits of consuming tilapia fish include maintaining heart health, mental health, fighting inflammation, and reducing fatty liver.
These are 5 freshwater fish that contain high protein. I hope this helps.
5 Ikan Air Tawar yang Mengandung Protein Tinggi, Apa Saja?
Ilustrasi. Berikut daftar ikan air tawar yang mengandung protein tinggi. (iStockphoto/Voren1)
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Protein adalah salah satu nutrisi penting yang dibutuhkan oleh tubuh. Salah satu makanan yang jadi sumber protein adalah ikan. Berikut ini daftar ikan air tawar yang mengandung protein tinggi.
Ikan air tawar merupakan jenis ikan yang hidup di air tawar seperti kolam, sungai, dan danau dengan salinitas air kurang dari 0,05 persen.
Di Indonesia sendiri, sudah banyak yang membudidayakan ikan air tawar. Ikan air tawar bahkan tak kalah populer dengan ikan laut.
Sama halnya seperti ikan laut, ikan air tawar juga memiliki kandungan gizi yang bermanfaat untuk kesehatan tubuh termasuk protein.
Tubuh membutuhkan kandungan protein yang berfungsi untuk membangun dan memelihara sel-sel dan jaringan tubuh. Protein juga berfungsi untuk mengatur keseimbangan cairan tubuh atau mencegah edema dan mengangkut zat gizi.
Melansir berbagai sumber, berikut ini daftar ikan air tawar yang mengandung protein tinggi.
1. Ikan lele
Ikan lele adalah ikan nokturnal yang hidup di air tawar. Ikan lele umumnya mempunyai tubuh yang panjang dengan warna hitam atau abu-abu dan tidak memiliki sisik.
Lele dikenal menyediakan nilai nutrisi tinggi, seperti vitamin, mineral, lemak sehat, dan protein.
Mengandung padat protein, menjadikan lele membantu penurunan berat badan dengan meningkatkan rasa kenyang. Selain itu lele juga rendah kalori asalkan cara mengolahnya bukan dengan digoreng.
Melansir Healthline, dalam 100 gram ikan lele mengandung 18 gram protein, 105 kalori, dan 2.9 gram lemak. Ikan ini juga kaya akan kandungan vitamin B12, selenium, thiamine, potassium, dan asam lemak omega 3.
2. Ikan nila
Nama ikan nila diambil dari tempat asalnya, yaitu sungai nil. Ikan nila adalah ikan air tawar yang memiliki bentuk tubuh pipih memanjang dan bersisik kasar.
Ikan nila terkenal dengan rasanya yang manis, ringan, dan teksturnya yang bersisik. Rasa ikan nila sangat berfluktuasi tergantung kualitas air dan pakan. Ikan ini juga bisa diolah dengan cara dibakar, digoreng, atau dipepes.
Melansir WebMD, ikan ini adalah salah sumber protein paling sehat. Ikan nila kaya akan kandungan vitamin dan mineral seperti kolin, niacin, vitamin B12, vitamin D, selenium, dan omega 3.
Ikan nila juga dikenal memiliki khasiat mencegah kanker dan menjaga kesehatan jantung.
3. Ikan patin
Ilustrasi. Ikan patin termasuk salah satu ikan air tawar yang mengandung protein tinggi. (Arsip Kemenparekraf)
Ikan patin termasuk salah satu ikan air tawar yang mengandung protein tinggi.
Dikutip dari situs resmi Dinas Ketahanan Pangan dan Perikanan Kabupaten Buleleng, jenis ikan patin merupakan jenis ikan konsumsi air tawar berbadan panjang berwarna putih perak dengan punggung berwarna kebiruan.
Ikan patin adalah ikan asli Thailand yang penyebarannya sudah sangat luas di Indonesia.
Ikan patin kaya nutrisi penting untuk kesehatan tubuh. Beberapa di antaranya adalah kalori, lemak, protein, natrium, vitamin B12, selenium, fosfor, dan tiamin.
4. Ikan gurame
Ikan air tawar yang satu ini sangat populer di Indonesia, apalagi di restoran-restoran masakan Nusantara. Ikan gurame digemari banyak orang karena rasanya yang lezat saat diolah jadi ragam masakan.
Dalam 100 gram ikan gurame, terdapat 18 gram protein, 127 kalori, dan 5,6 gram lemak. Ikan gurame juga mengandung kalsium, kalium, zat besi, magnesium, dan fosfor, serta vitamin A, B6, B12, vitamin C, dan vitamin D3.
5. Ikan mujair
Ilustrasi. Mujair salah satu ikan air tawar yang mengandung protein tinggi. (commons.wikimedia.org/Greg Hume)
Ikan Mujair adalah jenis ikan tawar yang berasal dari benua Afrika. Di Indonesia ikan ini dinamai mujair karena orang yang pertama kali menemukannya di muara Sungai Serang pantai selatan Blitar, Jawa Timur adalah orang yang bernama Pakde Mujair.
Melansir Healthline, ikan mujair merupakan sumber protein dengan beberapa vitamin dan mineral, seperti selenium, vitamin B12, niasin dan kalium. Ikan mujair juga kayak akan asam lemak omega 3 dan omega 6 yang bermanfaat bagi kesehatan.
Manfaat konsumsi ikan mujair antara lain menjaga kesehatan jantung, kesehatan mental, melawann peradangan, dan mengurangi perlemakan hati.
Demikian 5 ikan air tawar yang mengandung protein tinggi. Semoga membantu.