The nutritional profile of small yellow croaker, a popular seafood item, offers a balanced mix of essential nutrients. For every 100 grams of edible portion, this fish provides approximately 99 kcal of energy. It is particularly rich in protein, containing 17.9 grams, making it an excellent source of high-quality animal protein. The fat content is relatively low at 3 grams, with only 74 mg of cholesterol, which makes it a heart-friendly choice.
In terms of vitamins, small yellow croaker contains B1 (thiamine) at 0.04 mg, B2 (riboflavin) at 0.04 mg, and B5 (niacin) at 2.3 mg, supporting energy metabolism and nervous system function. It also provides 1.19 mg of vitamin E, an antioxidant that helps protect cells from damage. Notably, it has no vitamin C, but it does contain small amounts of other minerals such as calcium (78 mg), magnesium (28 mg), iron (0.9 mg), zinc (0.94 mg), and selenium (55.2 µg), which are important for bone health, muscle function, and immune support.
Additionally, it contains 228 mg of potassium, 188 mg of phosphorus, and 103 mg of sodium, contributing to electrolyte balance and overall metabolic health. While the carbohydrate content is minimal (only 0.1 g), it is free from dietary fiber, which is typical for most fish. Small yellow croaker also contains 1.1 µg of carotene and 77.9 µg of retinol equivalent, indicating a moderate level of vitamin A precursors. Overall, this fish is a nutritious and flavorful option that supports a well-rounded diet.
Dried Squid Strips
Dried squid strips are a popular snack in many parts of the world, especially in Asia. They are made by drying and preserving strips of squid meat, which results in a chewy and flavorful snack. The strips are often seasoned with salt, sugar, and spices to enhance their taste. Dried squid strips can be eaten on their own as a snack, or used as an ingredient in various dishes such as stir-fries, soups, and salads. They are a good source of protein, low in fat, and contain essential nutrients such as vitamin B12 and selenium. However, they can be high in sodium, so it's important to consume them in moderation.
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