Burbot, Raw: Complete Nutrition Facts Guide
Burbot (Lota lota), also known as eelpout or freshwater cod, is a unique coldwater fish found in northern rivers and lakes across North America, Europe, and Asia. This lean whitefish offers exceptional nutritional value, making it an excellent choice for health-conscious consumers seeking high-quality protein with minimal fat content.
| Name | Amount | Unit |
|---|---|---|
| Water | 79.3 | g |
| Energy | 90 | kcal |
| Energy | 377 | kJ |
| Protein | 19.3 | g |
| Total lipid (fat) | 0.81 | g |
| Ash | 1.16 | g |
| Carbohydrate, by difference | 0 | g |
| Fiber, total dietary | 0 | g |
| Calcium, Ca | 50 | mg |
| Iron, Fe | 0.9 | mg |
| Magnesium, Mg | 32 | mg |
| Phosphorus, P | 200 | mg |
| Potassium, K | 404 | mg |
| Sodium, Na | 97 | mg |
| Zinc, Zn | 0.76 | mg |
| Copper, Cu | 0.2 | mg |
| Manganese, Mn | 0.7 | mg |
| Selenium, Se | 12.6 | µg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Thiamin | 0.372 | mg |
| Riboflavin | 0.141 | mg |
| Niacin | 1.62 | mg |
| Pantothenic acid | 0.15 | mg |
| Vitamin B-6 | 0.3 | mg |
| Folate, total | 1 | µg |
| Folic acid | 0 | µg |
| Folate, food | 1 | µg |
| Folate, DFE | 1 | µg |
| Vitamin B-12 | 0.8 | µg |
| Vitamin A, RAE | 5 | µg |
| Retinol | 5 | µg |
| Vitamin A, IU | 15 | IU |
| Fatty acids, total saturated | 0.163 | g |
| SFA 14:0 | 0.006 | g |
| SFA 16:0 | 0.12 | g |
| SFA 18:0 | 0.037 | g |
| Fatty acids, total monounsaturated | 0.133 | g |
| MUFA 16:1 | 0.026 | g |
| MUFA 18:1 | 0.098 | g |
| MUFA 20:1 | 0.006 | g |
| MUFA 22:1 | 0.003 | g |
| Fatty acids, total polyunsaturated | 0.297 | g |
| PUFA 18:2 | 0.009 | g |
| PUFA 20:4 | 0.096 | g |
| PUFA 20:5 n-3 (EPA) | 0.07 | g |
| PUFA 22:5 n-3 (DPA) | 0.026 | g |
| PUFA 22:6 n-3 (DHA) | 0.096 | g |
| Cholesterol | 60 | mg |
| Tryptophan | 0.216 | g |
| Threonine | 0.847 | g |
| Isoleucine | 0.89 | g |
| Leucine | 1.57 | g |
| Lysine | 1.77 | g |
| Methionine | 0.572 | g |
| Cystine | 0.207 | g |
| Phenylalanine | 0.754 | g |
| Tyrosine | 0.652 | g |
| Valine | 0.995 | g |
| Arginine | 1.16 | g |
| Histidine | 0.569 | g |
| Alanine | 1.17 | g |
| Aspartic acid | 1.98 | g |
| Glutamic acid | 2.88 | g |
| Glycine | 0.927 | g |
| Proline | 0.683 | g |
| Serine | 0.788 | g |
The nutrition facts are provided by the United States Department of Agriculture for Burbot (100 g). www.usda.gov
Nutrition in Cooked Burbot Dishes
Cooking methods significantly impact the final nutritional profile of burbot. While protein content remains relatively stable, calorie counts and fat content vary depending on preparation technique.
Baked Burbot
Calories: 100-110 kcal per 100g
Protein: 20-21g per 100g
Fat: 1.5-2.5g per 100g
Baking preserves most nutrients while concentrating protein through moisture loss. This method requires minimal added fat, making it ideal for low-calorie diets. Season with herbs, lemon, and garlic for maximum flavor without extra calories.
Grilled Burbot
Calories: 95-105 kcal per 100g
Protein: 20-22g per 100g
Fat: 1-2g per 100g
Grilling offers similar nutritional benefits to baking with the added advantage of enhanced flavor through caramelization. Light brushing with olive oil (adds approximately 40 calories per teaspoon) prevents sticking and adds heart-healthy monounsaturated fats.
Pan-Fried Burbot
Calories: 150-200 kcal per 100g
Protein: 19-21g per 100g
Fat: 8-12g per 100g
Pan-frying, especially with breading, significantly increases calorie and fat content. However, it creates a crispy exterior many find appealing. Using minimal oil and whole-grain breadcrumbs can make this preparation healthier while maintaining texture.
Steamed Burbot
Calories: 90-95 kcal per 100g
Protein: 19-20g per 100g
Fat: 1g per 100g
Steaming retains the most nutrients and requires no added fat, making it the lowest-calorie preparation method. This gentle cooking technique preserves delicate omega-3 fatty acids and water-soluble vitamins like B12.
Poached Burbot
Calories: 85-90 kcal per 100g
Protein: 18-19g per 100g
Fat: 0.8-1g per 100g
Poaching in court-bouillon or vegetable broth infuses burbot with flavor while maintaining its lean profile. This method is excellent for meal prep, as the fish stays moist and can be easily incorporated into salads, tacos, or pasta dishes.
Health Benefits of Burbot
1. Superior Protein Source: With one of the highest protein-to-calorie ratios among fish, burbot supports muscle maintenance, weight management, and satiety.
2. Heart Health: The omega-3 fatty acids EPA and DHA in burbot reduce inflammation, lower triglycerides, and support cardiovascular function.
3. Bone Strength: Excellent vitamin D and phosphorus content work synergistically with calcium to maintain bone density and prevent osteoporosis.
4. Cognitive Function: Vitamin B12 and omega-3s support brain health, memory, and may reduce the risk of cognitive decline.
5. Low Mercury Content: As a freshwater species lower on the food chain, burbot typically contains less mercury than larger predatory fish, making it safer for frequent consumption.
Healthy Burbot Recipe Ideas
Mediterranean Baked Burbot: Bake fillets with tomatoes, olives, capers, and fresh herbs for a dish under 150 calories per serving with added antioxidants from vegetables.
Asian-Style Steamed Burbot: Steam with ginger, scallions, and soy sauce for a protein-rich meal under 120 calories per 100g serving.
Burbot Fish Tacos: Grill and serve in corn tortillas with cabbage slaw and lime for a balanced meal with approximately 200-250 calories per taco.
Burbot Chowder: Use a light broth base with potatoes, corn, and celery for a hearty soup around 180-220 calories per cup, depending on dairy additions.
Storage and Food Safety
Fresh burbot should be stored at 32-38°F (0-3°C) and consumed within 1-2 days. Frozen burbot maintains quality for up to 6 months at 0°F (-18°C). Always cook to an internal temperature of 145°F (63°C) to ensure food safety while preserving moisture and nutrients.
Conclusion
Burbot represents an exceptional nutritional choice for health-conscious consumers. Its impressive protein content, minimal fat, and rich micronutrient profile make it valuable for various dietary goals. Whether steamed, baked, grilled, or poached, burbot can be prepared in ways that preserve its nutritional integrity while delivering satisfying flavors. As consumers increasingly seek sustainable, nutritious protein sources, this underutilized freshwater fish deserves greater recognition in modern cuisine.
