What are garfish?

The garfish or sea needle (Belone belone) is a fish belonging to the family Belonidae and is widespread in the Mediterranean, Black Sea and the eastern Atlantic.


What are its nutritional properties?

100g of garfish provide about 108 Calories and:

  • 76.1 g water
  • 19.5 g of protein
  • 3.2 g of lipids, among which: 0.653 g of saturated fatty acids, 0.895 g of fatty acids monounsaturated, 1.07 g of polyunsaturated fatty acids (of which 0.935 0.118 omega 3 and omega 6) and 85 mg of cholesterol
  • 7.10 mg niacin
  • 0.760 mg of vitamin E
  • 0.480 mg pantothenic acid
  • 0.433 mg vitamin C
  • 0.405 mg of vitamin B6
  • 0.105 mg of riboflavin
  • 7.7 micrograms of vitamin B12
  • 5.16 micrograms of vitamin D
  • 4,20 micrograms of biotin
  • 3.10 micrograms of vitamin a (retinol equivalent)
  • 1 micrograms of folate
  • 301 mg potassium
  • 213 mg of phosphorus
  • 79 mg calcium
  • 62 mg of sodium
  • 23,4 mg magnesium
  • 2,72 mg zinc
  • 0.610 mg of iron
  • 0.064 mg of copper
  • 0,018 mg of manganese
  • 29.5 micrograms of selenium
  • 19 micrograms of iodine


When should you not eat garfish?

There are some known interactions between the consumption of garfish and the intake of drugs or other substances. If in doubt it is good to seek advice from your doctor.


Garfish seasonality

Garfish is available all year.


Possible benefits and contraindications of garfish

The garfish is a fish rich in omega 3 fatty acids, allies of cardiovascular health. In this respect the garfish is a good food choice because of the monounsaturated fat. Unfortunately, this fish also has a significant amount of cholesterol, a lipid that if taken in excess can impair the heart and arteries. Experts advise not to exceed 300 mg of cholesterol a day if you are healthy and limited to a maximum of 200 mg a day if you suffer from cardiovascular disease.


The garfish is also a source of high quality protein, vitamins important for a well functioning metabolism (especially B vitamins and iodine), nutrients good for healthy bones (vitamin D, calcium, phosphorus) and potassium, which by controlling the pressure and the heart rate helps to reduce cardiovascular risk.