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
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