Whole fish 100 g/day cuts CVD mortality. SRR 0.75 in 34 MAs (Jayedi & Shab-Bidar, Adv Nutr 2020). Per 100 g: 127 kcal, 18 g protein, 5.6 g fat. Log per whole fillet if the species stays consistent.
About this food
How should I track Carp (raw)?
Carp is high in vitamin d. For the most accurate tracking of Carp, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.