A Different Kind of Fish That’s Richer in Omega-3 and Calcium Than Salmon
When it comes to fish with high levels of omega-3 and calcium, salmon is often the first choice. With 127 calories, 20.5 grams of protein, and 4.4 grams of fat per 100-gram serving, salmon is a nutritional powerhouse. According to the Suc Khoe & Doi Song (Health & Life) newspaper, salmon contains 2,150 mg of EPA and DHA combined per 100 grams.
Salmon is also an excellent source of calcium. As reported by Dan Tri (Intellectual), the United States Department of Agriculture (USDA) data shows that 100 grams of salmon provides approximately 9 mg of calcium.
However, there is another type of fish that is just as delicious and meaty as salmon, and it’s widely available in Vietnamese markets—the mighty mackerel.
According to WebMD, as cited by the Voice of Vietnam (VOV) Online Newspaper, mackerel is an excellent source of omega-3 fatty acids, with significantly higher levels of both EPA and DHA compared to salmon. Specifically, 100 grams of mackerel provides a whopping 5,134 mg of omega-3, while the same amount of salmon contains just over 2,000 mg.
In terms of calcium content, the 2017 Vietnamese Food Composition Table indicates that 100 grams of mackerel provides 50 mg of calcium.
Additionally, 100 grams of mackerel provides 500% of the Daily Value (DV) for vitamin B12 and 130% for selenium. Mackerel is also a good source of protein. This fish is commonly found in Vietnam and is an excellent choice for those seeking a nutritious addition to their daily meals.
Common Types of Mackerel
- Japanese Mackerel: This variety hails from the waters of Japan, growing up to 7 kg in weight and 70 cm in length. It has a dark green back, silver-gray belly, and long, thin stripes on its body. Japanese mackerel is known for its rich flavor and high fat content, making it versatile for various dishes.
- Virtual Mackerel: With a length of 20-30 cm, this type of mackerel lives far from the shore. It has dark skin and nail-like scales. While its meat is flavorful, this variety is relatively rare.
- Long-beaked Mackerel: Found in tropical and subtropical waters, this mackerel can grow up to 250 cm in length and has a long, pointed snout. They usually live solitary lives or gather in small groups, and they are economically valuable.
- Indian Mackerel: Also known as the spotted mackerel, this variety can weigh up to 45 kg. It is characterized by spots on its body and small scales, with a white-silver belly.
- Tuna: The largest of the mackerel family, tuna can reach lengths of 2.6 meters and weigh up to 80 kg. In Vietnam, they are mainly found in the central region, with the best fishing season being from March to July. Tuna has a slender body, with stripes on its back, a white-silver belly, and a round shape.
- Streaked Mackerel: With a slim body and scaleless skin, the streaked mackerel is the most typical and basic variety. Its meat is flavorful, with little bone, making it a top choice for everyday meals.
So, when you’re looking for a fish rich in omega-3 and calcium, consider mackerel as a delicious and nutritious alternative to salmon. It’s readily available, meaty, and packed with essential nutrients to support your overall health.
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