lautnusantara.com Milkfish is a popular fish for consumption in Indonesia. Besides its savory taste, milkfish is also known to have a relatively high healthy fat content compared to other types of freshwater fish.

1. Milkfish Fat Content (per 100 grams of raw meat)

Nutritional                                                    Components                          Amount Description

Total fat                                                         ± 4–5 grams,                             moderate
Saturated fat                                                 ± 1 gram,                                   within safe limits
Monounsaturated fat (MUFA)                       ± 1.5 grams,                               good for the heart
Polyunsaturated fat (PUFA)                          ± 1.5–2 grams,                           including Omega-3 and Omega-6
Cholesterol                                                    ± 50–60 mg,                              moderate

2. Types of Healthy Fats in Milkfish

The fats in milkfish are mostly unsaturated fatty acids, especially:

• Omega-3 (EPA and DHA) → helps maintain heart, brain, and vision function.
• Omega-6 → supports metabolism and the immune system.

The combination of these two types of fatty acids makes milkfish a natural source of healthy fats that are beneficial for the body.

3. Benefits of Milkfish Fat

•  Lowers bad cholesterol (LDL) and increases good cholesterol (HDL).
• Maintains blood vessel elasticity to prevent heart disease.
• Supports brain and nervous system development.
• Serves as an energy source and aids in the absorption of vitamins A, D, E, and K.

Milkfish contains approximately 4–5 grams of healthy fat per 100 grams of meat, predominantly unsaturated fats and omega-3 fatty acids. This fat content makes milkfish not only delicious but also healthy and highly nutritious, suitable for consumption by people of all ages.

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