When it comes to high-protein foods, salmon is almost always at the top of the list, thanks to its reputation as a power food that is great for heart health, brain function, and skin. However, it’s not just salmon that is loaded with nutrients. Carp is also a potential candidate for daily meals with nutritional value that is just as thrilling, and at a price that is “affordable,” costing only about 1/5 the price of salmon.
Higher Protein Content than Salmon and Easier to Absorb
According to the nutritional database of the United States Department of Agriculture (USDA), 100g of carp contains up to 22.9g of protein. The nutritional value of carp is comparable to or even exceeds some expensive seafood like salmon (22g) and tuna (21 – 23g).
Notably, research announced in the Journal of Food Composition and Analysis finds that the protein in carp has a tranquil ratio of essential amino acids, making it easier to absorb compared to red meat or some types of fish. This makes carp highly nutritious for children, the elderly, or sick people in recovery—groups that need high-quality protein without putting pressure on the digestive system.
Valuable Minerals, More Than Many Imported Fish
Carp is not only rich in protein but also a treasure trove of crucial minerals. Specifically, 100g of carp consists of:
- 531mg of phosphorus, an important mineral for bones and teeth.
- 427mg of potassium, which helps stabilize blood pressure and supports heart health.
It also consists of trace elements like calcium, magnesium, iron, zinc, copper, and selenium, which improve immunity, enhance metabolism, and beautify the skin from within. In addition, carp is high in vitamins A, B6, B12, and C, which enhance vision, the nervous system, and boost blood formation.
Tips for Selecting Fresh and Delicious Carp
Carp is an extremely economical choice for keeping health without worrying about “burning a hole in your wallet.” When choosing carp, consider the following tips to ensure you buy fresh and tasty fish:
- Select fresh fish: Fresh fish has clear eyes, a healthy swimming body, shiny scales, and no peeling.
- Avoid choosing oversized fish: Carp weighing 1 – 1.5kg typically have firmer, less fishy flesh than larger fish.
- Examine the belly of the fish: A slightly soft belly without bulging is a sign that the fish is still fresh and not spoiled.
