Malaysia Golden Snapper (500g-550g)

The **Golden Snapper** (*Lutjanus johnii*) is not only a delicious fish but also a nutritious one. Its meat is rich in proteins, essential fatty acids, vitamins, and minerals, making it a healthy choice for any diet. Here’s a breakdown of the **nutrition** in **Golden Snapper** (per 100 grams of raw fish):

1. **Calories**
– **Calories**: Approximately **90–100 kcal** per 100g of raw fish.
– This makes it a relatively low-calorie protein source, making it great for weight management and healthy eating.

2. **Macronutrients**
– **Protein**: Around **20–22 grams** of protein per 100g. Golden Snapper is an excellent source of **high-quality protein**, which is important for muscle repair, growth, and overall health.
– **Fat**: Approximately **2–4 grams** of fat. The fish is low in fat compared to many other protein sources, and the fat it contains is mainly **healthy unsaturated fats**, including **omega-3 fatty acids**.
– **Carbohydrates**: **0 grams**. Golden Snapper is free from carbohydrates, making it ideal for low-carb diets.

3. **Omega-3 Fatty Acids**
– Golden Snapper contains a **moderate amount of omega-3 fatty acids**, which are essential for brain function, heart health, and reducing inflammation in the body.

4. **Vitamins**
– **Vitamin D**: Golden Snapper is a good source of **vitamin D**, which is vital for **bone health**, **immune function**, and the absorption of calcium and phosphorus.
– **B Vitamins**: It contains essential **B vitamins**, including:
– **Vitamin B12**: Important for nerve function, red blood cell production, and DNA synthesis.
– **Vitamin B6**: Involved in amino acid metabolism and brain function.
– **Niacin (Vitamin B3)**: Helps convert food into energy and supports skin health.

5. **Minerals**
– **Phosphorus**: Golden Snapper provides a good amount of **phosphorus**, which is important for bone health, energy production, and cellular function.
– **Potassium**: Contains **potassium**, which helps regulate fluid balance, muscle function, and blood pressure.
– **Selenium**: This fish is a rich source of **selenium**, an essential antioxidant that protects cells from damage.
– **Magnesium**: Contains **magnesium**, which is crucial for muscle function, heart health, and regulating blood sugar levels.

6. **Water Content**
– Golden Snapper, like most fish, has a high **water content**, which contributes to its moist and tender texture when cooked.

7. **Cholesterol**
– **Cholesterol**: Around **40-60 mg** per 100g. While it contains cholesterol, it is still considered a healthy source of protein because its fat content is predominantly unsaturated, which can help improve blood cholesterol levels.

8. **Other Nutrients**
– The fish also contains trace amounts of **iron**, **zinc**, and **copper**, which are important for immune function, wound healing, and red blood cell production.

Health Benefits:
– **Heart Health**: Thanks to its high **omega-3 fatty acid** content, Golden Snapper can help lower the risk of heart disease by improving cholesterol levels and reducing inflammation.
– **Bone Health**: The combination of **vitamin D** and **phosphorus** is essential for maintaining strong bones and preventing bone-related disorders like osteoporosis.
– **Brain Function**: The **omega-3 fatty acids** and **B vitamins** are important for maintaining cognitive function and mental health.
– **Muscle Growth and Repair**: With a high **protein content**, Golden Snapper supports muscle repair, growth, and overall tissue health.

Golden Snapper provides a balanced and nutritious source of protein, healthy fats, and essential vitamins and minerals, making it a beneficial food to include in your diet.