Whitebait, also known as "noodles fish," is a nutrient-rich food that provides a variety of essential vitamins and minerals. A 100-gram serving of edible whitebait contains approximately 105 calories, making it a relatively low-calorie option for those looking to maintain a balanced diet. It is particularly high in protein, with 17.2 grams per 100 grams, which makes it an excellent source of dietary protein.
In terms of micronutrients, whitebait is rich in calcium, providing 46 mg per serving, and contains 25 mg of magnesium, which supports muscle and nerve function. The food also includes 4 grams of fat, with a small amount of cholesterol at 361 mg, indicating it should be consumed in moderation for heart health.
Vitamin content includes 0.03 mg of thiamine (B1), 0.05 mg of riboflavin (B2), and 0.2 mg of niacin (B5). While it does not contain vitamin C or vitamin E, it offers 0.16 mg of zinc and 9.54 mcg of selenium, both important for immune support and antioxidant activity. Whitebait also contains 0.9 mg of iron, contributing to healthy blood function.
Additionally, it has 246 mg of potassium, which helps regulate fluid balance and supports heart health, and 22 mg of phosphorus, essential for bone strength. The food contains 76.2 mcg of retinol equivalent, indicating some vitamin A content, and 2.6 mcg of carotene, which can be converted into vitamin A in the body.
With no carbohydrates, fiber, or vitamin C, whitebait is best consumed as part of a well-rounded meal to ensure a complete nutrient profile. Its sodium content is relatively low at 8.6 mg, making it a good choice for those watching their salt intake. Overall, whitebait is a nutritious and versatile food that can be incorporated into various meals for its rich flavor and health benefits.
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