Fish, eel, mixed species, raw
FDC 174193oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 89 · +14 vs Fish & seafood medianRaw eel lands a Strong 89 of 100, the third-highest score among the 60 foods in Fish & seafood, and it earns that ranking honestly: vitamin A comes in at a striking 116% DV, protein at 37% DV, and vitamin E at 27% DV, all in the excellent tier.
Eel is most often grilled, glazed, or used in sushi and unagi dishes rather than eaten raw at home, and a typical ounce serving delivers real protein alongside those fat-soluble vitamins. The honest caveat is cholesterol, notable at 126 mg per 100 g, worth factoring in if you are already watching cholesterol from other sources.
See how this score is calculated, build a plate around fish, eel, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | 9% |
| Total fat | 12 g | 15% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 126 mg | 42% |
| Sodium | 51 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 18 g | 37% |
| Potassium | 272 mg | 6% |
| Calcium | 20 mg | 2% |
| Iron | 0.5 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin A | 1040 µg | 116% |
| Vitamin E | 4 mg | 27% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | 8% |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2 g | 10% |
| Cholesterol | 107 mg | 36% |
| Sodium | 43 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 31% |
| Potassium | 231 mg | 5% |
| Calcium | 17 mg | 1% |
| Iron | 0.43 mg | 2% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin A | 884 µg | 98% |
| Vitamin E | 3.4 mg | 23% |
Source: USDA FoodData Central · Public domain
FDC 174193Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Mollusks, conch, baked or broiledDensity 91 vs 89Mollusks, snail, rawDensity 95 vs 89Original analysis by NutriVerdict
In the kitchen and how to use it
Eel has firm, rich, oily flesh that turns silky when cooked, which is why it appears in some of the most famous preparations in Japanese cooking: grilled kabayaki-style with a sweet soy glaze over rice, or simmered into eel and rice bowls. European kitchens smoke it or set it into a jelly, while it also turns up braised in stews across parts of Chinese cooking. Unlike many fish, eel is always cooked rather than served raw, since its blood needs heat to become safe to eat, and its natural fattiness stands up well to bold, sweet-savory sauces and open-flame grilling.
Fresh eel is sold cleaned and skinned by fishmongers, and it keeps only a day or two in the refrigerator, so plan to cook it soon after buying, or look for vacuum-sealed grilled fillets in the freezer section. At 184 calories per 100 grams it's a fattier fish, with 11.7 grams of fat and 18.4 grams of protein, meeting 37% of the Daily Value for protein. It's also notably high in vitamin A, at 116% of the Daily Value, and provides 27% for vitamin E, making a small portion, glazed and grilled, a dense way to round out a rice or noodle dinner.
Frequently asked questions about fish, eel
Can you eat eel raw?
No, eel is always cooked before eating; its blood contains compounds that need heat to break down, unlike many other fish served raw.
Is eel a good source of protein?
Yes, raw eel provides 18.4 grams of protein per 100 grams, meeting 37% of the Daily Value.
How is eel typically cooked?
It is most often grilled with a sweet soy glaze in Japanese kabayaki style, smoked, braised in stews, or set into a savory jelly in some European traditions.