After eating eel rice several times, I was really conquered by its tender and fat taste, the taste is so fat, the fat content should not be low, so how about other nutrients? As a dietitian, you have to dig deeper.
In addition, as a buyer, I also want to buy good quality eels, and I just have to recommend them.
▲Pictured: Fan message
So I picked 6 kinds of roasted eels and 3 kinds of white roasted eels with comments over 10,000 on a certain east, to analyze and analyze which one is more worth buying, let's read the article together.
▲ Picture: Figureworm creative
Eels, also known as eels, are migratory fish, that is, growing in fresh water, fattening, and spawning in seawater, but because they grow in river water for a long time, we often call it river eels.
Like most fish, eels are also rich in high-quality protein and have fine fiber for better digestion.
Its fat content is as high as 18.6 g/100 g[1], which is comparable to the fat content of salmon and Atlantic mackerel, so it is also as fat as these two fish.
What is more praiseworthy is that it is as rich in DHA as salmon and Atlantic mackerel, and its DHA content is as high as 471 mg/100 g[1], which is not as high as marine salmon and Atlantic mackerel grams [2, 3], but it is higher than large yellow croaker, small yellow croaker, striped fish, sea bass, cod, etc., as shown in the figure.
In addition to this, eels are also rich in vitamin A and vitamin D.
Eel vitamin A content of up to 1040 micrograms OF RAE / 100 grams [4], eating 77 grams can meet the daily vitamin A needs of white-collar workers, if you can eat eel once or twice a week, it is good, after all, authoritative surveys show that the proportion of vitamin A intake of Chinese residents to reach the recommended intake is only 4.2%. [5]
Eel vitamin D content as high as 932IU / 100 grams, eat 43 grams can meet the daily vitamin D needs of white-collar workers, common foods in the vitamin D content is very low, so eel vitamin D supplement is really excellent.
In addition, it is also rich in vitamin E, and eating 100 grams can meet the daily vitamin E demand of 28.5%.
To summarize: eels are rich in high-quality protein, DHA, vitamin A, vitamin D, vitamin E. Among the various freshwater fish, its nutrition is as good as it is, as if it is not yet.
The eels on the market are mainly semi-finished products, which can be eaten by buying them back at a microwave.
The taste is mainly puyaki, there are also a small amount of white roast, pu roast is baked while brushing sauce, the taste is richer, white roast is not added sauce, more able to feel the original taste of the ingredients.
If you want to feel the original taste of the ingredients, or for babies and young children who need a light taste, then choose white roast.
The following are the three models that I have found from a certain east to evaluate more than 10,000, because they are not added at all, so the sodium content is very low, and it has reached the low sodium (≤ 120 mg/ 100 grams) standard of the "Prepackaged Food Nutrition Label".
In addition, the eel queen's protein and fat content is higher, so the energy is slightly higher, but 100 grams is only a few tens of kilocalories, but choosing it also means ingesting more protein and DHA, so there is no need to worry about "energy" when purchasing.
Next, look at the roasted eel.
I compared 6 brands of pu roasted eels that were evaluated by a certain east with more than 10,000, and found that:
1, there is no oil in the ingredient list
This means that the oil is not brushed when it is roasted, so there is no need to worry about eating the eel with the extra oil.
2, some brand sauces only brew soy sauce
As shown in the picture, suitable for friends who pursue a simple ingredient list and are sensitive to taste.
▲Pictured: Ingredient list of eel hall eels
If you like a more delicious, more layered taste, you are suitable for choosing other brands in the following table, this is because other brands of sauce ingredients are richer, basically will add additional sugar (such as white sugar, fructose syrup, glucose syrup, maltose) sweetening, add monosodium glutamate, 5'-flavored disodium nucleotide, 5'-inosinate disodium ingodate, 5'-guanylate disodium salt and other freshening; will also add hydroxypropyl disamyl phosphate, xanthan gum, etc. to thicken, as shown in the figure.
▲ Picture: The ingredient list that the eel knows
3, the sugar content is not high
From the above list of nutrients of the braised eel, it can be seen that the carbohydrate content of the eel is almost zero, so the carbohydrate of the roasted eel basically comes from the additional sugar and starch.
Take the eels of the Eel Hall as an example
The starch in the ingredients of the brewed soy sauce is ranked before the sugar, indicating that the starch content is more than sugar, and then look at the nutrition composition list, it is found that there are only 5.1 grams of carb water per 100 grams, which shows that the sugar content must be particularly low, just from the little sugar from the brewed soy sauce.
▲Pictured: Nutritional composition table of eel hall eel
Are other brands of eels high in sugar? It is not high, the highest is the umami moment brand, but the carb content is only 8.2 grams /100 grams.
4. The energy and nutrition of different brands of eels are not much different
The 6 types of roasted eels have the highest energy, only 55 kcal more than the lowest energy, and their protein, fat and sodium content is similar, so you don't have to worry about comparing nutrients when purchasing.
5, buy pu roasted eel to pay attention to the proportion of eel meat and sauce
The amount of eel meat and the amount of sauce are basically marked on the packaging, so it is easy to calculate the meat content.
For example, 300 grams of eel queen eel, of which the eel is 270 grams, the sauce is 30 grams, and the amount of eel meat is 90%.
There are also brand sauces that are used in large quantities.
For example, 480 grams of Yudong Dragon Eel, eel meat is 300 grams, sauce is 180 grams, then the eel meat content is only 62.5%.
If you want to calculate the cost performance, this factor should be taken into account, as for the price of different products, because different brands will have discounts at different times, so I did not mark the price, when you buy it, you can compare and compare.
brief summary:
White roast is more authentic, and pu roast tastes more delicious because of seasoning, because both are barbecues, and the difference is only in whether it is sauced or not. Therefore, the main nutrients such as protein, DHA, vitamin A, and vitamin D are not much different. Eat whatever flavor you like.
Today's interaction: How do you eat your eels? Has anyone bought raw eels and made them themselves?
bibliography:
Yang Yuexin. Chinese Food Ingredient List, 6th Edition, Volume 1[M].Peking University Medical Press, 2018
[2]https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/nutrients
[3]https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
[4]https://fdc.nal.usda.gov/fdc-app.html#/food-details/174193/nutrients
[5] Monitoring report on nutrition and health status of Chinese residents (2010-2013). Dietary and nutrient intake status
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