Whitefish, commonly referring to species such as lake whitefish found in North American freshwater systems, provides a lean to moderately fatty protein source with a well-rounded micronutrient profile suited to carnivore and metabolic health dietary approaches. The protein content is high and complete, supplying all essential amino acids to support muscle maintenance, anabolic recovery, and metabolic nitrogen balance. Lake whitefish in particular has a higher fat content than most lean white fish, and the fat is rich in omega-3 fatty acids including EPA and DHA, supporting anti-inflammatory signaling, neurological function, and cardiovascular health markers. Vitamin D is present in meaningful amounts and contributes to calcium regulation, immune modulation, and hormonal gene expression. B12 is well-represented and supports neurological integrity, hematopoiesis, and methylation cycle efficiency. Niacin and B6 support energy substrate oxidation and neurotransmitter precursor biosynthesis. Phosphorus contributes to skeletal mineral structure and cellular energy transfer through phosphorylation. Selenium supports antioxidant defense and thyroid hormone conversion pathways. Potassium and magnesium collectively maintain electrolyte balance, muscle function, and cardiovascular rhythm. Whitefish provides a moderate caloric density that can support satiety without excessive energy loading, making it appropriate for a range of metabolic goals including body recomposition and sustained energy availability. The bioavailability of its nutrients is high given the animal origin of all major macro and micronutrient fractions. Whitefish holds a practical and nutritionally complete role in any animal-based dietary structure prioritizing protein quality and micronutrient breadth.

• Cholesterol: 60mg (hormone synthesis, cellular membrane structure, bile acid production)
• Sodium: 65mg (fluid regulation, nerve signal conduction, muscle contraction support)
• Potassium: 406mg (electrolyte balance, cardiovascular rhythm, cellular fluid regulation)
• Phosphorus: 346mg (bone mineral matrix, ATP energy production, cellular repair)
• Magnesium: 42mg (muscle and nerve function, ATP synthesis, enzymatic cofactor activity)
• Calcium: 33mg (skeletal structure, nerve signal transmission, smooth muscle function)
• Iron: 0.5mg (oxygen transport, hemoglobin production, metabolic energy support)
• Zinc: 1.3mg (immune system defense, tissue repair, enzymatic function)
• Selenium: 16mcg (antioxidant enzyme activation, thyroid hormone metabolism, oxidative defense)
• Vitamin A: 36mcg (visual function, epithelial tissue integrity, immune activation)
• Vitamin D: 12mcg (calcium absorption regulation, bone metabolism, immune modulation)
• Vitamin E: 0.2mg (lipid membrane antioxidant protection, cellular stability)
• Vitamin B12: 1mcg (neurological function, DNA synthesis, red blood cell formation)
• Vitamin B6: 0.3mg (protein and amino acid metabolism, neurotransmitter biosynthesis)
• Niacin (B3): 3mg (cellular NAD production, energy metabolism, nervous system support)
• Pantothenic Acid (B5): 0.75mg (fatty acid metabolism, coenzyme A synthesis, hormone production)
• Riboflavin (B2): 0.12mg (energy production, cellular growth, cofactor activity)
• Thiamin (B1): 0.14mg (carbohydrate metabolism, nerve function, energy processing)
• Choline: 65mg (cellular membrane integrity, neurotransmitter synthesis, liver fat transport)
• Folate: 15mcg (DNA replication, cell division, red blood cell maturation)
• Copper: 0.09mg (iron utilization, connective tissue formation, antioxidant enzyme support)
• Manganese: 0.09mg (bone formation support, enzymatic antioxidant activity, carbohydrate metabolism)

These values are approximate and can vary based on factors such as the specific cut of beef and cooking method.