How many calories does carp have? Does it offer health-promoting properties?
Felix Weber
2026-03-18
2 min. read
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The carp is esteemed as a noble fish, serving as the primary ingredient in many Polish feasts, particularly during the Christmas season. It has numerous proponents and opponents, primarily due to its distinctive aroma and flavor typical of freshwater fish.
Carp as a Fish with Substantial Nutritional Value
Carp are relatively low in calories yet rich in nutrients. They contain a significant amount of full-fledged and easily digestible protein. They are classified as medium-fat fish. They contain healthy mono- and polyunsaturated fatty acids. The nutritional value of carp can vary depending on their origin (farmed or natural water bodies) and feeding methods. Carp from natural sources compared to farmed fish have more water and less protein and fat. A standard portion of carp fillet weighs 160 g and its nutritional value is as follows: – Energy value: 176 kcal, – Protein: 28.8 g, – Fat: 6.7 g, including saturated fatty acids: 1.1 g, monounsaturated fatty acids: 2.4 g, polyunsaturated fatty acids of the omega-3 group: 0.4 g, fatty acids of the omega-6 group: 0.7 g, – Cholesterol: 112 mg, – Total carbohydrates: 0 g, – Fiber: 0 g.
Vitamins supplied by the carp
Carp is a source of B-group vitamins. One portion of carp provides: 0.1 mg of vitamins B1 and B2, 2.4 mg of vitamin B3, 0.3 mg of Vitamin B6, 3.2 μg of vitamin B12, 16 μg of folic acid. Furthermore, it also contains minor quantities of fat-soluble vitamins such as Vitamin E: 1 mg, vitamin A: 70.4 μg, vitamin D: 8 μg.
Carp as a source of mineral constituents
Carp meat is a rich source of micro and macro elements: 0.2 mg copper, 1.4 mg zinc, 1.1 mg iron, 16 mg calcium, 619.2 mg potassium, 19.2 mg magnesium, 2.4 µg iodine, and 48 mg sodium.
The beneficial properties of carp for health
The high content of nutrients in carp endows it with a range of beneficial properties and has positive effects on the human body. A serving of carp (160 g) meets 50% of the daily requirement for vitamin D, which supports the functioning of the immune system and enhances the transport of calcium to the bones. Carp is rich in pyridoxine (vitamin B6) as well as vitamins B3 and B12. It improves metabolic processes, the functioning of the nervous system, and the production of red and white blood cells. Thanks to the presence of omega-3 fatty acids, it contributes to the synthesis of neurotransmitters, including serotonin, known as the hormone of happiness.
