Striped bass is also known as striper, greenhead, squid hound and, although there is another species of fish by the same name, rockfish. It offers a significant amount of protein, omega-3 fatty acids, essential amino acids and select vitamins and minerals. Because striped bass contains no carbohydrates, it's a good choice if you're following a low-carbohydrate, high-protein diet.
A 3-ounce serving of striped bass cooked using a dry heat method contains 105 calories, 39 percent of the daily value of protein, 30 percent of the DV of cholesterol, 4 percent of the DV of fat and just 3 percent of the DVs of saturated fat and sodium.
Omega-3 Fatty Acids
The body cannot produce omega-3 fatty acids on its own. They must be consumed in the diet or through supplements. Omega-3 fatty acids play an important role in cognitive function and normal growth and development. They may also reduce the risks of heart disease, cancer and arthritis. When women don't consume enough omega-3 fatty acids during pregnancy, their children may be at risk for vision and nerve damage. If you don't get enough omega-3 fatty acids in your diet, you could experience fatigue, poor memory, dry skin, mood swings, depression and poor circulation. A 3-ounce serving of stripped bass contains 0.58 grams of omega-3 fatty acids. There is no set level for the amount of omega-3 fatty acids that adults should consume, but the American Heart Association recommends that people with heart disease get at least 1 gram per day.
Essential Amino Acids
When you consume protein, your body breaks it down into amino acids. Your body can produce some amino acids itself, but the ones it can't are known as essential amino acids. The only way to get essential amino acids is through your diet. Striped bass is a rich source of essential amino acids, especially leucine, lysine and valine. These three amino acids play vital roles in growth and development, turning fatty acids into energy, collagen production, the development and maintenance of muscle mass and red blood cell formation. Lysine may also aid in calcium absorption and help lower cholesterol levels.
A 3-ounce serving of striped bass provides 156 percent of the recommended dietary allowance for vitamin B-12. This important vitamin aids in maintaining neurological health, forming red blood cells and manufacturing genetic materials such as DNA and RNA. The same serving of striped bass also supplies 72 percent of the RDA for the mineral selenium. Selenium and protein attach to make selenoproteins. Selenoproteins aid in immune and thyroid function, and they also serve as antioxidants that help reduce the risk of heart disease and cancer.
- Epicurious Food Dictionary: Striped Bass
- USDA National Argricultural Library: Full Report Nutrient Data for 15188, Fish, Bass, Striped, Cooked, Dry Heat
- University of North Carolina at Chapel Hill: USFDA Daily Values
- University of Maryland Medical Center: Omega-3 Fatty Acids
- University of Maryland Medical Center: Protein in Diet - All Information
- University of Maryland Medical Center: Lysine
- PubChem: Leucine
- PubChem: Valine
- Colorado State University Extension: Water-Soluble Vitamins
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Selenium
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