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Protein source, omega-3 fatty acids, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Balık tapı (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 5.4 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
5.4g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 68% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 60 g | 78 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 1 slice (thick) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 piece (large) | 180 g | 234 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 2 piece (double) | 240 g | 312 kcal |
Calculated from 130 calories per 100 g.
Fresh Balık tapı should have firm, moist flesh and a mild sea smell, not a sour or ammonia-like odor. If buying a whole fish, clear eyes and bright-looking skin are useful signs; for fillets, check that the flesh is not drying or discolored.
Eating Balık tapı raw can expose you to parasites or harmful bacteria. Fish prepared specifically for raw dishes may lower some risks, but it does not make raw fish risk-free; cooking it thoroughly is the safer choice.
No, rinsing raw Balık tapı is unnecessary and can spread bacteria through splashes. Pat it dry with a paper towel instead, then wash your hands, knife, and work surface after handling it.
Pat Balık tapı dry, heat the pan before adding it, and leave the fish undisturbed until it releases easily. Turn it gently only once if possible; it is done when the flesh is opaque and separates easily with a fork.
Yes, Balık tapı can be frozen in an airtight, freezer-safe package. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing; do not refreeze it once it has thawed.
Yes, Balık tapı skin is edible when the fish has been properly cleaned and cooked. For crisp skin, dry it thoroughly and start cooking skin-side down in a hot pan.
Run your fingertips gently over the flesh to locate any pin bones, then pull each one out with clean tweezers in the direction it points. Check the fish again before serving, especially when children will eat it.
Bake Balık tapı in a covered dish or wrap it in parchment to retain moisture. Take it out as soon as the flesh turns opaque and flakes easily; leaving it in longer can make it dry.
Keep cooked Balık tapı in a covered container in the refrigerator and eat it promptly. Discard it if it develops a sour smell, sticky texture, or other signs of spoilage, and do not taste it to check.
Balık tapı pairs well with lemon, fresh herbs, roasted vegetables, or a crisp salad. These sides complement its mild fish flavor without needing a heavy sauce; add rice or potatoes if you want a more substantial meal.
Vitamins
B12
2.64µg · 110% DV
Vitamin D
7.2µg · 36% DV
B6
0.48mg · 28% DV
B3
3.36mg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 156 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Balık tapı is a fish-based seafood portion; the name does not specify a species or a particular regional recipe, so its flavour and richness depend on the fish used. It can be cooked simply and served as a main: grill or pan-cook it, then pair it with lemon, salad or vegetables. The name is not widely associated with one standard serving tradition, so accompaniments can vary by household and region.
It is protein-rich, very low in carbohydrate and provides omega-3 fats. For a lighter meal, bake or grill it rather than frying, and serve it with plenty of vegetables.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.32g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.