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White Shrimp

Shrimp has an impressive nutrition profile. It is quite low in calories, providing only 84 calories in a 3-ounce (85-gram) serving, and does not contain any carbs. Approximately 90% of the calories in shrimp come from protein, and the rest come from fat.


The same serving size provides more than 20 different vitamins and minerals, including 50% of your daily needs for selenium, a mineral that may help reduce inflammation and promote heart health.


Shrimp is one of the best food sources of iodine, an important mineral that many people are deficient in. Iodine is required for proper thyroid function and brain health. Shrimp is also a good source of omega-6 and omega-3 fatty acids, in addition to astaxanthin antioxidants, which may have a variety of health benefits.

Hybrid Grouper

A 3-ounce raw serving of grouper supplies 100 calories. This equals just 5 percent of your daily calorie intake if you consume an average 2,000-calorie diet. One cooked fillet contains 240 calories. Because of its low calorie content, grouper makes an excellent food choice when you're watching your caloric intake.


Grouper contains 16.5 grams of protein in a 3-ounce cooked serving of fish, which equates to just over 25 percent of your daily recommended intake of 50 grams of protein per day. One fillet contains 50 grams of protein, or 100 percent of your protein needs.


Grouper, like other fish, serves as an excellent source of some vitamins and minerals and also contains low amounts of minerals such as sodium. A serving of one fillet supplies 25 percent your vitamin D needs, 15 percent of your iron, 20 percent of your magnesium and small amounts of the B-complex vitamins. A cooked fillet also contains 8 percent of your zinc and vitamin A needs.


Florida Pompano

The major benefits of pompano fish include its effects on cholesterol, cognition, bone strength, and metabolic activity, among others.


With impressive levels of B vitamins, pompano are excellent for the regulation of bodily functions, providing good concentrations of riboflavin, niacin, thiamine, and pyridoxine. It is a good source of polyunsaturated and monounsaturated fats. If you keep the rest of your saturated fat intake in check, you can actually lower your cholesterol levels with this fish.


Good amounts of key minerals can help prevent osteoporosis and bone weakness. Offering more than 40% of your daily protein in a single filet, this fish is an excellent source of amino acids for growth and development. Healthy fats have been linked to improved cognition and a lower risk of neurodegenerative disease.



Tilapia is a white-fleshed freshwater fish that’s mild in flavour, which makes it appealing to people who don’t like “fishy” fish. It’s relatively low in calories (130 per 3.5-ounce serving, cooked) and rich in protein (26 grams).


Tilapia is a source of protein and is relatively low in fat. Eating fish is generally a more healthful way to consume protein than fried, processed, or red meat. Tilapia is also lower in sodium, calories, and total fat than bacon and other processed meats, and, unlike them, it does not contain nitrates that can potentially cause cancer.


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Eggs shop


Both the white and yolk of an egg are rich in nutrients - proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids. Eggs are also an important and versatile ingredient for cooking, as their particular chemical make up is literally the glue of many important baking reactions.



One medium egg (boiled) contains:

84 calories

8.3 g protein

5.7 g fat

1.6 g sat fat

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