Yellow croaker, also known as small yellow croaker, is a popular seafood choice known for its delicate flavor and nutritional value. Per 100 grams of edible portion, this fish provides a variety of essential nutrients that contribute to a balanced diet.
It contains 99 calories, making it a relatively low-calorie food option. With 17.9 grams of protein per 100 grams, yellow croaker is an excellent source of high-quality protein, supporting muscle growth and repair. The fat content is only 3 grams, with a moderate amount of cholesterol at 74 mg, making it a heart-friendly choice when consumed in moderation.
In terms of vitamins, yellow croaker is rich in B-complex vitamins such as thiamine (B1) at 0.04 mg, riboflavin (B2) at 0.04 mg, and niacin (B5) at 2.3 mg. It also contains vitamin E at 1.19 mg and vitamin A equivalent at 77.9 μg, contributing to immune support and eye health.
Minerals found in yellow croaker include calcium (78 mg), magnesium (28 mg), iron (0.9 mg), zinc (0.94 mg), and selenium (55.2 μg). These minerals play vital roles in bone health, energy metabolism, and antioxidant protection. Additionally, it contains potassium (228 mg) and phosphorus (188 mg), which help regulate fluid balance and support cellular function.
Although yellow croaker has a very low carbohydrate content (0.1 g) and no dietary fiber, it is naturally low in sugars and free from added carbohydrates. It also contains small amounts of manganese (0.05 mg), copper (0.04 mg), and other trace elements that support overall health.
With a sodium content of 103 mg per 100 grams, yellow croaker is a good option for those watching their salt intake. Its nutrient profile makes it a versatile and nutritious addition to a well-rounded diet, especially for those seeking lean protein and essential micronutrients.
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