Garfish
Categories
| Macros | per 100 g |
|---|---|
| Calories | 107 kcal |
| Protein | 19.5 g |
| Fat | 3.2 g |
| Carbs | 0.0 g |
Garfish is a slender, long-bodied marine fish with distinctive green-tinted bones, typically eaten raw-prepared or cooked by grilling, pan-frying, or baking. It is a popular catch along European and Mediterranean coastlines, often served whole or filleted as a seasonal delicacy. Per 100 g, raw garfish provides 107 kcal, 19.5 g of protein, 3.2 g of fat, and zero carbohydrates, making it a lean, high-protein seafood option. It is a notable source of potassium (301 mg), phosphorus (212.5 mg), and calcium (79 mg) per 100 g, alongside 7.7 mcg of vitamin B12, 7.1 mg of niacin, and 65 mg of choline. No glycemic index applies given its zero carbohydrate content. Garfish fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in garfish?
Raw garfish contains 107 kcal per 100 g, with virtually all of that energy coming from its 19.5 g of protein and 3.2 g of fat. A typical single-serving fillet of around 150 g would provide approximately 160 kcal.
How much vitamin B12 is in garfish?
Garfish contains 7.7 mcg of vitamin B12 per 100 g, which is a substantial amount relative to common daily reference values. It also provides 7.1 mg of niacin and 65 mg of choline per 100 g, rounding out a strong B-vitamin profile.
Is garfish keto-friendly?
Yes, garfish is well suited to a keto diet — it contains zero carbohydrates per 100 g, with its calories coming entirely from protein (19.5 g) and fat (3.2 g). It is listed as compatible with keto, as well as paleo and low-FODMAP dietary patterns.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 107 kcal |
| Protein | 19.5 g |
| Fat | 3.2 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.8 g |
| Monounsaturated | 1.8 g |
| Polyunsaturated | 1.7 g |
| Trans | 0 g |
| Omega-3 | 0.95 g |
| Omega-6 | 0.12 g |
| Cholesterol | 85.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 79.0 mg |
| Iron | 0.61 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 213 mg |
| Potassium | 301 mg |
| Sodium | 62.0 mg |
| Zinc | 2.7 mg |
| Copper | 0.060 mg |
| Manganese | 0.020 mg |
| Selenium | 30.0 mcg |
| Iodine | 19.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.1 mcg |
| Retinol | 3.1 mcg |
| Vitamin C | 0.40 mg |
| Vitamin D | 5.2 mcg |
| Vitamin E | 0.80 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.012 mg |
| Riboflavin (B2) | 0.063 mg |
| Niacin (B3) | 7.1 mg |
| Pantothenic acid (B5) | 0.48 mg |
| Vitamin B6 | 0.41 mg |
| Folate (B9) | 1.0 mcg |
| Vitamin B12 | 7.7 mcg |
| Choline | 65.0 mg |
