When it comes to food, there is no wrong choice. However, you should be knowledgeable enough about Your choices and the implication on the goal you are trying to achieve. In this Article, we are going to compare the nutrition facts of Panla (Hake) with Titus (Mackerel) to see which one is more calorically efficient in its nutrient profile.
🦈Mackerel is high calorie because of it’s very high levels of fat. It contains more fat than protein with 100g having ~ 25g fat and 18g protein. It is also a source of healthy Polyunsaturated and monounsaturated fat.
Where the consideration comes in for the average Nigerian diet is in portion size and oil layering. About 100-150g of high fat fish such as Mackerel is recommended per week. Most eat double that per meal.
Most of the beneficial fats are also present in the extra oil we add during our cooking process.
🦈Hake on the hand has similar protein of about 18g per 100g portion with ~ 1g of fat. This makes hake calorically efficient in nutrient profile.
Bottom line : for someone who is calorie conscious especially for Weight loss, Hake (Panla) might be a better choice. If you choose a fish like Mackerel (Titus), there is no reason to layer on any extra oil in cooking as it contains large amount of oil already. It’s also best not to consume it in large quantity.
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Thanks for the information
Thanks Ronke