100 grams of whole, raw capelin contains 214 calories. This small, silvery fish is abundant in the Arctic and North Pacific oceans, and is a popular ingredient in many dishes around the world.

Capelin is low in fat, high in protein, and contains a variety of vitamins and minerals. It is also rich in omega-3 fatty acids, making it a nutritious addition to any diet. In this article, we'll explore the nutritional value and health benefits of capelin, as well as sustainable fishing practices and cooking tips.

Whether you're a seafood lover looking for new options or simply curious about this small but mighty fish, read on to discover all that capelin has to offer.

Calories and Serving Size

A 100-gram serving of whole, raw capelin contains 214 calories. This serving size also provides 12.9 grams of protein, 17.2 grams of fat, and 0 grams of carbohydrates. While capelin is a relatively low-calorie fish, its high fat content means that it should be consumed in moderation as part of a balanced diet.

Macronutrients Breakdown

Capelin is a good source of protein and omega-3 fatty acids, but also contains a moderate amount of fat. In a 100-gram serving of whole, raw capelin, you can expect to find:

• 12.9g of protein
• 17.2g of fat
• 0g of carbohydrates

This balance of macronutrients makes capelin a healthy and filling option for those looking to incorporate more seafood into their diet.

Vitamins and Minerals Content

In addition to macronutrients, capelin is also rich in vitamins and minerals. A serving of whole, raw capelin contains:

• 26% of the daily recommended intake of vitamin B12
• 11% of the daily recommended intake of vitamin D
• 10% of the daily recommended intake of calcium
• 9% of the daily recommended intake of iron

This nutrient profile makes capelin a great food for supporting bone health and maintaining energy levels.

Capelin vs Other Fish

Capelin is a small, oily fish that is similar to other species such as sardines, herring, and anchovies. However, capelin is known for having a particularly high omega-3 fatty acid content, making it a valuable addition to any diet. Compared to other fish, capelin is relatively low in calories and carbohydrates, but higher in fat content. It also offers a range of vitamins and minerals not found in other types of seafood.

Capelin as a Source of Protein

Capelin is a great source of high-quality protein, which is important for building and repairing muscle tissue. A 100-gram serving of whole, raw capelin contains 12.9 grams of protein, making it a filling and satisfying addition to any meal. In addition to supporting muscle growth and repair, protein also plays a role in maintaining healthy skin, hair, and nails. For those looking to increase their protein intake, capelin is a delicious and nutritious choice.

Omega-3 Fatty Acids in Capelin

Omega-3 fatty acids are a type of unsaturated fat that have been linked to a range of health benefits, including improved heart health, reduced inflammation, and better brain function. Capelin is a particularly rich source of these beneficial fatty acids, containing over 950 milligrams per 100-gram serving. Consuming omega-3s through foods like capelin has been shown to improve heart health and support cognitive function.

Health Benefits of Capelin

Eating capelin can offer a range of health benefits due to its nutritional content. Some potential benefits of incorporating capelin into your diet include:

• Improved heart health due to its high omega-3 content
• Increased protein intake for muscle growth and repair
• Support for healthy hair, skin, and nails thanks to its protein content
• Increased intake of vitamins and minerals such as vitamin D and calcium
• Reduced inflammation throughout the body, which can improve overall health

Overall, capelin is a nutritious and delicious food that can support a wide range of bodily functions and processes.

Sustainable Fishing Practices

As with all seafood, it's important to consider the environmental impact of capelin fishing when making purchasing decisions. Fortunately, many capelin fisheries have implemented sustainable practices to help protect marine ecosystems and ensure the longevity of the capelin population. When choosing capelin, look for labels or certifications indicating that the fishery is certified sustainable by organizations such as the Marine Stewardship Council or Global Trust. Additionally, choose wild-caught capelin over farmed varieties, which can have a higher environmental impact and may contain antibiotics or other additives.

Cooking and Serving Suggestions

Capelin is a versatile fish that can be used in a variety of recipes, from sushi rolls to fish stews. Here are some popular cooking and serving suggestions:

• Grill or smoke capelin for a delicious and smoky flavor
• Use capelin in place of sardines or anchovies in pasta sauces or salads
• Crisp capelin fillets in a hot pan for a quick and easy meal
• Roll capelin into sushi or sashimi for a classic seafood dish

Storage and Safety

When purchasing whole, raw capelin, look for fish that have clear, bright eyes and shiny, firm skin. Fresh capelin should also have a slightly sweet, sea-like smell. To store capelin, wrap the fish tightly in plastic wrap or aluminum foil and place it in the refrigerator. Capelin will keep for up to two days in the fridge, or up to six months in the freezer. When handling capelin, be sure to wash your hands and any utensils or surfaces that come into contact with the fish to prevent the spread of bacteria. Additionally, cook capelin to an internal temperature of 145 degrees Fahrenheit to ensure that it is safe to eat.