Blue fish: types, benefits and nutritional information

The blue fish they are the best foods for the organism. They offer a large amount of vitamins and minerals, less fat and protect the heart, among many other benefits. Rich, easy to cook, in the supermarket all year round, and for the whole family, there are different types of blue fish and all of them are good for your health.

Salmon, tuna, mackerel, sardines or trout are some examples of this type of fish. We can find them throughout the year in fishmongers and many establishments. Know its benefits and properties.

Certain studies establish that the most beneficial species of blue fish are mackerel or sardine, for Omega 3. In turn, Spaniards increasingly consume more blue fish having increased their sales in recent years. Another fact to note is that blue fish has higher proteins than white, for example.

Types of blue fish: the most known and consumed


Grilled and as one wants, thanks to the different ways of cooking them according to the region where we are. It should be noted that they are from the same family as herring, anchovies, sardinella and tarpon.

As blue fish brings many nutrients: it has almost 10 grams of fat per 100 grams of meat. Like most blue fish, it contains omega 3 fatty acid, which lowers cholesterol levels and reduces the risk of suffering from diseases that are related to the heart.

The vitamins of the sardines they are of type B, A, D and E, in addition to minerals such as iodine, iron and phosphorus. The sardines, perfect for the development of children (although their taste does not like too much), for the elderly and adulthood, is good because it helps growth and enhance muscle activity.

The omega is good for reducing joint pain, improving inflammation of certain parts of the body, and provides energy to a large part of the population that needs the basic nutrients to eat well throughout the day.


Preferred for the fall months, the trout It is also a blue fish strongly consumed in Spain. Its minerals are phosphorus, calcium, potassium, magnesium, in addition to containing vitamin A, B2, B3. It is also rich in Omega 3 which, in addition, of the characteristics specified above, regulates overweight.

It is a fish with enough protein, so it is essential for those people who spend a lot of energy as athletes. The trout presents a tender, tasty and mellow meat, and usually the children like it.

What's more, it can be eaten with ham inside. The macerated trout is also a somewhat different dish but with an acid taste that usually suits many palates.


The mackerel It is a blue fish of exception, because it really brings many benefits to the organism. It is a source of vitamins B1, B2, B3, B6 and B12, and the minerals are iodine, iron and phosphorus.

The only drawback may be its high purine content, which is not beneficial for those people who have hyperuricemia or gout. Mackerel is usually eaten in a can, but fresh, it is as it really is healthier.


Although it is, perhaps, less popular, angula or eel It is a type of blue fish that is characterized by offering plenty of fat, but otherwise it is low in water and has less amount of Omega 3 fatty acids.

The eel has vitamins A, D and E, and the minerals phosphorus, iron, iodine and zinc. Protects the heart, strengthens bones and provides an interesting antioxidant action. Although, as a negative aspect, its fat can influence the increase of uric acid, not being recommended for those who have hyperuricemia.

The recommendation of taking blue fish is about three times a week, it is best to combine it with white fish, with vegetables and also with a good supply of fruit. All this combination includes a healthy and varied diet to eat every day.

What are the main benefits of blue fish?

The blue fish (among which we find salmon, mackerel or sardines, among others), they do have cholesterol, but in very low quantities, so it is not as relevant as, in a certain sense, they stand out much more for being the foods richer in omega-3.

Depending on the fish, its mineral content can even be up to a total of 25 times higher than that of any other food of animal origin.

Blue fish also contains fat-soluble vitamins that are absolutely necessary to maintain strong bones (as is the case with vitamin D), has powerful antioxidant effects ( Vitamin E) and the ability to form cells ( Vitamin A).

As we have already indicated throughout this note, blue fish highlights its high and very important omega-3 content, contributing for example to lower high cholesterol and to control it, and also preventing the different heart conditions.

But also help against joint diseases, and even the skin problems themselves. Of course, among those fish that provide more omega-3 acid highlights mackerel, herring and salmon.

Nutritional information of blue fish

Although the nutritional content depends on the type of fish, below we can summarize what is the nutritional information of blue fish in general terms:

  • From 120 to 200 kcal per 100 grams.
  • Vitamins: from group B (B1, B2, B3 and B12), A and D.
  • Minerals: phosphorus, sodium, calcium, potassium, iron, magnesium and iodine.
  • Water content: 80%.
  • Proteins: 18 grams per 100 grams.
  • Carbohydrates: Does not exceed 1%.
  • Fat: Variable according to the species. However, its content in omega-3 fatty acids stands out.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish

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