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Lean protein rich in selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Yellowfin fish (120 g) has 131 calories. That works out to 109 calories per 100 g. It contains 0 g of carbs, 29.3 g of protein, 0.6 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
131
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.3g
· 59% DV
Fat
0.6g
· 1% 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 96% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 44 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.3 g | 59% |
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 | 131 kcal |
| ½ piece (half) | 60 g | 65 kcal |
| 1 piece (small) | 80 g | 87 kcal |
| 100 g | 100 g | 109 kcal |
| 1 cup (diced) | 140 g | 153 kcal |
| 1 serving (medium) | 150 g | 164 kcal |
| 1 piece (large) | 180 g | 196 kcal |
| 1 serving (large) | 250 g | 273 kcal |
Calculated from 109 calories per 100 g.
No. Sarıkanat is a small, young bluefish (Pomatomus saltatrix), not yellowfin tuna; “Yellowfin fish” is a misleading English label for it. In Turkey, sarıkanat is named by size and grows into the larger fish called lüfer.
Sarıkanat has the rich, distinctive flavor of bluefish, with firm, moist flesh. Its flavor is more pronounced than that of mild white fish, so simple preparations such as grilling with lemon let the fish stand out.
Sarıkanat is commonly grilled, pan-fried, or baked. Cook it until the flesh turns opaque and separates easily, then serve promptly; overcooking can dry out its firm flesh. A little oil, salt, and lemon are enough.
Yes, sarıkanat can be grilled whole after scaling and gutting it. Make a few shallow cuts across the skin so it cooks evenly, oil the fish and grill it until cooked through, turning it carefully to keep it intact.
Sarıkanat and lüfer are the same species of bluefish at different sizes: sarıkanat is the smaller, younger fish, while lüfer is larger. The names are Turkish size categories, not separate species or cooking styles.
Sarıkanat has a central backbone and smaller bones along the flesh, so eat it carefully. Ask the fishmonger to fillet it if you prefer, but check the fillets for stray bones before serving, especially to children.
Scale the sarıkanat, remove its entrails through the belly, and rinse the cavity briefly under cold water. A fishmonger can do this for you. Wash your hands, knife, and work surface after handling the raw fish.
Sarıkanat is most commonly associated with Turkey’s autumn and early-winter fishing season. Availability can shift with migration, location, and annual fishing conditions, so the fish may not appear at the same time every year.
Yes. Clean and dry sarıkanat, wrap it airtight, and freeze it promptly to protect its quality. Thaw it in the refrigerator rather than on the counter, and cook it after thawing instead of freezing it again.
Cooked sarıkanat can be eaten during pregnancy; avoid serving it raw or undercooked. Mercury levels can vary by fish and location, so follow local pregnancy guidance on fish choices and serving frequency.
Vitamins
B12
3µg · 125% DV
B3
12.24mg · 77% DV
B6
1.08mg · 64% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
516mg · 15% DV
Sodium
44mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 131 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.
Sarıkanat, a smaller, younger lüfer—known in English as bluefish, not yellowfin tuna—is a familiar catch in Turkey, especially around the Sea of Marmara and the Bosphorus. Its firm, savory flesh is commonly grilled, pan-fried or baked. In Turkish homes and fish restaurants, it is often served with lemon, onion salad and greens, with bread alongside. For a lighter plate, bake or grill it with just a little oil.
It is a lean, protein-rich choice: a 100 g portion provides 24.4 g of protein and contains no carbohydrate. Its full flavor needs little embellishment, so simple seasoning and a crisp salad make a good pairing.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.17g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.