Fish are highly nutritious, serving as an important food source for humans and a vital component of many marine and freshwater ecosystems. Rich in protein, vitamins, and minerals, fish are highly beneficial to human health. Furthermore, fish are used to produce products such as fish oil and fishmeal, giving them significant economic value. So, what are the nutritional values of the most common edible fish? This article presents the nutritional value of ten common edible fish in China, including carp used in sweet and sour fish, grass carp commonly used in pickled cabbage fish, and bighead carp (also known as silver carp), a top choice for chopped chili fish head. Which fish is your favorite?
1. Carp
Carp is a common freshwater fish with high nutritional value. It is rich in high-quality protein, with a higher content than pork, beef, and other meats. Carp contains a significant amount of unsaturated fatty acids, such as Omega-3 and Omega-6 fatty acids, which are beneficial to cardiovascular health. Carp is also rich in various minerals and vitamins, including vitamins A, D, and E, as well as calcium, iron, zinc, and selenium—all essential nutrients for the body. Furthermore, carp is rich in various amino acids such as lysine, threonine, and isoleucine, which are beneficial to human health.
2. Grass carp
Grass carp is a high-protein, low-fat food, rich in high-quality protein, which helps promote cell metabolism. It is also rich in selenium, an essential antioxidant. Selenium helps eliminate free radicals, reducing oxidative damage to cells and thus protecting health. Grass carp is rich in unsaturated fatty acids, especially Omega-3 fatty acids, which help prevent cardiovascular disease, regulate blood lipids, and lower cholesterol. It also contains various vitamins and minerals, such as vitamin B12, calcium, iron, and zinc, all beneficial to health. Furthermore, grass carp has a diuretic effect, promoting kidney excretion of waste and excess water, helping to alleviate edema.
3. Bighead carp
Bighead carp, also known as sturgeon or silver carp, is a freshwater fish. They mainly inhabit the Yangtze River basin and other southern waters of my country and are considered a highly valuable freshwater fish for consumption. Bighead carp are relatively large, generally measuring 50-100 cm in length and weighing 5-20 kg. Their bodies are elongated and cylindrical, with a grayish-black or brown back and numerous small, flat scales on their sides. They have large, flat heads, long mouths, and sharp teeth.
Bighead carp has tender, delicious flesh and is rich in nutrients, containing high-quality protein, unsaturated fatty acids, various minerals, and vitamins. It can be prepared in various ways, such as steaming, braising, and frying. Furthermore, bighead carp is believed to have health benefits, including nourishing and strengthening the body, moisturizing the skin, and boosting immunity. Therefore, bighead carp is both a delicious ingredient and a nutritious and healthy food. It's important to note that bighead carp is a freshwater fish and may be contaminated with parasites and heavy metals; therefore, its freshness and safety should be ensured before consumption.
4. Grass carp
Black carp, also known as grass carp or blue carp, is a freshwater fish. They generally inhabit freshwater environments such as rivers and lakes, and are widely distributed, making them one of the most popular edible fish in southern my country. Black carp are relatively large, typically measuring 30-50 cm in length and weighing 2-5 kg. They have a flattened body shape, with their dorsal and pelvic fins connected in a line. Their body color is usually grayish-black or silvery-gray, with many small black spots on their sides, making them easily identifiable.
Grass carp has tender, delicious flesh and is rich in nutrients, containing high-quality protein, unsaturated fatty acids, various minerals, and vitamins. It can be prepared in various ways, such as steaming, braising, and frying. Furthermore, grass carp is believed to have health benefits, including nourishing and strengthening the body, moisturizing the skin, and boosting immunity. Therefore, grass carp is not only a delicious ingredient but also a nutritious and healthy food.
5. Silver carp
Silver carp is a nutritious and delicious freshwater fish. It is rich in high-quality protein, containing approximately 20 grams per 100 grams, which helps maintain the growth and repair of body tissues. Silver carp is also rich in unsaturated fatty acids, which are beneficial to the human body, helping to lower cholesterol and prevent cardiovascular disease. It contains various minerals such as calcium, phosphorus, magnesium, iron, and zinc, which are essential for human health, helping to build strong bones and enhance immunity. Silver carp also contains various vitamins, such as vitamin A, vitamin D, and vitamin B12, which are also important for human health, maintaining vision and promoting calcium absorption.
6. Ribbonfish
Ribbonfish is a delicious and nutritious edible fish with delicate flesh, rich in high-quality protein, high-grade unsaturated fatty acids, various minerals, and vitamins. Ribbonfish is believed to have benefits such as stimulating appetite and digestion, strengthening the spleen and replenishing qi, and nourishing yin and blood, making it especially suitable for middle-aged and elderly people, pregnant women, and those with anemia. Furthermore, ribbonfish is rich in natural taurine and DHA, substances that can help with intellectual development, enhance memory, and prevent Alzheimer's disease. Beyond its culinary appeal, ribbonfish has a deep cultural and historical significance in southern China. Every autumn, people in the south hold traditional folk activities such as "chasing ribbonfish" to express their celebration and gratitude for the autumn harvest.
7. Crucian carp
Crucian carp is a nutritious and delicious freshwater edible fish. Its flesh is tender and flavorful, rich in high-quality protein, unsaturated fatty acids, various minerals, and vitamins. Due to its rich nutritional value and affordable price, it is popular among consumers. Crucian carp also contains natural collagen and fish peptides, which play a role in maintaining skin elasticity and promoting healthy blood vessels. Furthermore, it is rich in various amino acids and different types of peptides, which help enhance human immunity and regulate physiological functions. Besides being a food fish, crucian carp also has economic value. Because of its rapid growth rate and wide adaptability, it is widely farmed in freshwater fishponds and aquaculture farms throughout my country.
8. Wuchang fish
Wuchang fish has delicate flesh and is rich in high-quality protein, unsaturated fatty acids, various minerals, and vitamins, such as calcium, iron, zinc, selenium, and vitamins B1, B2, and B12. Wuchang fish can stimulate appetite and aid digestion, making it suitable for people with weak spleen and stomach, poor appetite, indigestion, and other poor physical conditions. It contains abundant phospholipids and unsaturated fatty acids, which are beneficial for brain and nervous system function, and may have some effect on kidney tonification, improving memory, and enhancing immunity. Wuchang fish also has heat-clearing and detoxifying properties and can be used to treat oral ulcers, carbuncles, and other boils.
9. Catfish
Catfish has tender flesh and is rich in high-quality protein, containing approximately 20g of protein per 100g, making it a good source of protein. Catfish is rich in omega-3 unsaturated fatty acids, which can regulate blood lipids, lower cholesterol, and prevent cardiovascular disease. Catfish is also rich in various minerals, such as calcium, phosphorus, selenium, zinc, and iron, which are essential for human health, helping to build strong bones and enhance immunity. Catfish is a warming and nourishing food, believed to have kidney-tonifying and aphrodisiac effects, and is beneficial for men's health. Catfish is also rich in collagen, which helps maintain skin elasticity and promote healthy blood vessels.
10. Eel
Eels, also known as yellow eels, have tender flesh and are rich in high-quality protein and unsaturated fatty acids, which can effectively lower cholesterol and prevent cardiovascular diseases. Eels also have blood-nourishing and yin-tonifying effects, making them suitable for people with blood deficiency, weakness, thirst, and cough. They also have heat-clearing and detoxifying effects, and can be used to treat summer heat-induced fluid depletion, carbuncles, and other skin infections. The trace elements in eels, such as zinc and copper, can promote metabolism and are beneficial for healthy growth and development. Besides being a culinary delicacy, eels also have economic value. Due to their rapid growth and strong adaptability, they are widely farmed in freshwater fishponds and aquaculture farms in my country. Furthermore, eels are an important medicinal food with certain nourishing and health-promoting effects, such as blood-nourishing, yin-tonifying, heat-clearing, and detoxifying properties.
