5 Types of Fish that Have Lots of Nutrients but are Cheap

Jakarta –

Fish is one of the more affordable protein source options. Do detikers know that there are several types of fish that are relatively cheap but have high nutritional content?

Apart from being high in protein, these fish also contain omega-3, vitamins and minerals which are beneficial for body health.

Cheap Fish with Lots of Nutrients

Here are some highly nutritious and relatively cheap fish on the Indonesian market.

1. Tuna Fish

Illustration of mackerel fish. Photo: Getty Images/Antoksena

According to the United States Department of Agriculture (USDA), tuna per 100 grams contains 131 kcal calories, 0.4 grams of fat, 60 mg of cholesterol and 28 grams of protein.

Not only that, vitamin C, vitamin B6, vitamin B12, minerals such as iron, magnesium and calcium are also present in tuna.

Tuna fish is a sea fish that has thick flesh, with a savory taste. In Indonesia, tuna is often prepared in various ways, from fried, made with a mixture of curry sauce, yellow sauce, to fresh sour soup.

2. Catfish

Catfish illustration. Photo: Getty Images/Kadek Bonit Permadi

Catfish may be familiar to Indonesian people. This fish is known to have an economical price.

Quoted from Fatsecret, catfish per 100 grams contains 240 kcal of energy, 14.53 mg fat, 69 mg cholesterol, 398 mg sodium, 8.54 grams of carbohydrates, 0.5 grams of fiber and 17.5 grams of protein.

This fish is also rich in vitamins and minerals, such as vitamins A and C, calcium, iron and potassium.

3. Mackerel

Mackerel fish illustration. Photo: Getty Images/RistoArnaudov

Per 100 grams of mackerel fish contains 2.6 grams of omega-3, 64 milligrams of cholesterol, 19.2 grams of protein, 167 kcal of energy, and 0.9 milligrams of iron.

Mackerel is also rich in minerals ranging from magnesium, phosphorus, zinc, iron, copper, to selenium.

4. Anchovies

Anchovy fish illustration. Photo: Agung Pambudhy

Choose anchovies that are still wet and fresh, including healthy fish. Don’t choose salted anchovies. The minerals it contains include iron, magnesium and calcium.

Based on USDA data, anchovies per 100 grams contain 210 kcal, 2.2 grams of fat, 85 mg of cholesterol, 29 grams of protein, and others.

5. Catfish

Catfish illustration. Photo: Getty Images/iStockphoto/Valerii Evlakhov

Catfish can be easily found in the market. This fish is also famous for being often used in cooking. You can make fish pating with pindang sauce or just fry it.

Catfish contains a lot of omega-3 and is very high in protein. Per 100 grams of catfish, it contains nutrients such as 92 kcal of energy, 15 grams of protein, 3.5 grams of fat and 80 mg of cholesterol. Vitamin B12 is also included in the ingredients.

(kq/fds)