Bear vs Whale Beluga
Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.
Key takeaways
- Whale Beluga is lighter per 100 g: 166 kcal against 259 kcal.
- Bear leads in 12 micronutrients, including Thiamin (B1), Riboflavin (B2), Vitamin B6.
- Whale Beluga leads in 15 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).
Per serving
Bearper 3 oz (85 g)
220kcalin 3 oz (85 g)
Macros
Calories220 kcal–
Protein27.5 g–
Carbs0 g–
Fat11.4 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →0 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.085 / 1.2 mg7%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.697 / 1.3 mg54%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →2.85 / 16 mg18%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0 / 5 mg0%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.246 / 1.7 mg14%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →5.1 / 400 µg1%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →2.1 / 2.4 µg87%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →104 / 550 mg19%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.417 / 15 mg3%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →1.53 / 120 µg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →4.25 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →9.09 / 18 mg51%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →19.6 / 400 mg5%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →145 / 700 mg21%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →224 / 3,500 mg6%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →60.4 / 2,300 mg3%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →8.76 / 11 mg80%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.126 / 0.9 mg14%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0 / 2.3 mg0%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →9.52 / 55 µg17%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →0 / 150 µg0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →2.04 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →4.81 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →3.01 / 20 g15%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →83.3 / 300 mg28%
Omega-3 (EPA)Omega-3 (EPA)FunctionEPA is a marine omega-3 fat found mainly in fatty fish. It supports a healthy inflammatory response and cardiovascular health.Top food sources of Omega-3 (EPA) →0 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.031 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →1.33 g–
Whale Belugaper 100 g
166kcalin 100 g
Macros
Calories166 kcal–
Protein21.3 g–
Carbs0.667 g–
Fat8.7 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →191 / 900 µg21%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.014 / 1.2 mg1%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.184 / 1.3 mg14%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →5.39 / 16 mg34%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.595 / 5 mg12%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.046 / 1.7 mg3%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →4 / 400 µg1%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →2.59 / 2.4 µg108%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →35.1 / 550 mg6%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0 / 120 µg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →9.67 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →14.4 / 18 mg80%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →22 / 400 mg6%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →207 / 700 mg30%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →283 / 3,500 mg8%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →78 / 2,300 mg3%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →2.76 / 11 mg25%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.113 / 0.9 mg13%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.046 / 2.3 mg2%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →36.5 / 55 µg66%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →191 / 150 µg127%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.025 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.337 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.092 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →80 / 300 mg27%
Omega-3 (EPA)Omega-3 (EPA)FunctionEPA is a marine omega-3 fat found mainly in fatty fish. It supports a healthy inflammatory response and cardiovascular health.Top food sources of Omega-3 (EPA) →0.004 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.006 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.003 g–
Per 100 calories
Bearper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein12.5 g–
Carbs0 g–
Fat5.17 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →0 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.039 / 1.2 mg3%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.317 / 1.3 mg24%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →1.29 / 16 mg8%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0 / 5 mg0%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.112 / 1.7 mg7%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →2.32 / 400 µg1%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →0.954 / 2.4 µg40%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →47.1 / 550 mg9%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.189 / 15 mg1%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0.695 / 120 µg1%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →1.93 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →4.13 / 18 mg23%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →8.88 / 400 mg2%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →65.6 / 700 mg9%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →102 / 3,500 mg3%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →27.4 / 2,300 mg1%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →3.98 / 11 mg36%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.057 / 0.9 mg6%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0 / 2.3 mg0%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →4.32 / 55 µg8%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →0 / 150 µg0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.927 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →2.19 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →1.37 / 20 g7%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →37.8 / 300 mg13%
Omega-3 (EPA)Omega-3 (EPA)FunctionEPA is a marine omega-3 fat found mainly in fatty fish. It supports a healthy inflammatory response and cardiovascular health.Top food sources of Omega-3 (EPA) →0 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.014 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.606 g–
Whale Belugaper 100 calories
100kcalper 100 calories
Macros
Calories100 kcal–
Protein12.8 g–
Carbs0.401 g–
Fat5.23 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →115 / 900 µg13%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.008 / 1.2 mg1%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.111 / 1.3 mg9%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →3.24 / 16 mg20%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.358 / 5 mg7%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.028 / 1.7 mg2%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →2.4 / 400 µg1%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →1.56 / 2.4 µg65%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →21.1 / 550 mg4%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0 / 120 µg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →5.81 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →8.63 / 18 mg48%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →13.2 / 400 mg3%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →125 / 700 mg18%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →170 / 3,500 mg5%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →46.9 / 2,300 mg2%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →1.66 / 11 mg15%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.068 / 0.9 mg8%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.028 / 2.3 mg1%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →21.9 / 55 µg40%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →115 / 150 µg76%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.015 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.203 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.055 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →48.1 / 300 mg16%
Omega-3 (EPA)Omega-3 (EPA)FunctionEPA is a marine omega-3 fat found mainly in fatty fish. It supports a healthy inflammatory response and cardiovascular health.Top food sources of Omega-3 (EPA) →0.002 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.004 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.002 g–
Per 100 grams
Bearper 100 grams
259kcalper 100 grams
Macros
Calories259 kcal–
Protein32.4 g–
Carbs0 g–
Fat13.4 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →0 / 900 µg0%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.1 / 1.2 mg8%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.82 / 1.3 mg63%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →3.35 / 16 mg21%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0 / 5 mg0%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.29 / 1.7 mg17%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →6 / 400 µg2%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →2.47 / 2.4 µg103%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →122 / 550 mg22%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0.49 / 15 mg3%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →1.8 / 120 µg2%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →5 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →10.7 / 18 mg59%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →23 / 400 mg6%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →170 / 700 mg24%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →263 / 3,500 mg8%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →71 / 2,300 mg3%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →10.3 / 11 mg94%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.148 / 0.9 mg16%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0 / 2.3 mg0%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →11.2 / 55 µg20%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →0 / 150 µg0%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →2.4 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →5.66 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →3.54 / 20 g18%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →98 / 300 mg33%
Omega-3 (EPA)Omega-3 (EPA)FunctionEPA is a marine omega-3 fat found mainly in fatty fish. It supports a healthy inflammatory response and cardiovascular health.Top food sources of Omega-3 (EPA) →0 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.037 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →1.57 g–
Whale Belugaper 100 grams
166kcalper 100 grams
Macros
Calories166 kcal–
Protein21.3 g–
Carbs0.667 g–
Fat8.7 g–
Vitamins
Vitamin AVitamin AFunctionVitamin A supports vision, skin, and immune function. It comes preformed from animal foods or as carotenoids that the body converts as needed.Top food sources of Vitamin A →191 / 900 µg21%
Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.014 / 1.2 mg1%
Riboflavin (B2)Riboflavin (B2)FunctionRiboflavin, or vitamin B2, helps the body turn food into energy and supports healthy skin and eyes. It works alongside the other B vitamins in energy metabolism.Top food sources of Riboflavin (B2) →0.184 / 1.3 mg14%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →5.39 / 16 mg34%
Pantothenic Acid (B5)Pantothenic Acid (B5)FunctionPantothenic acid, vitamin B5, is needed to build coenzyme A, a molecule central to turning carbs, fat, and protein into usable energy.Top food sources of Pantothenic Acid (B5) →0.595 / 5 mg12%
Vitamin B6Vitamin B6FunctionVitamin B6 supports amino acid metabolism, red blood cell formation, and neurotransmitter production, which ties into steady mood and energy.Top food sources of Vitamin B6 →0.046 / 1.7 mg3%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →4 / 400 µg1%
Vitamin B12Vitamin B12FunctionVitamin B12 is needed for red blood cell formation and nerve function. It is found almost exclusively in animal foods, so plant-based eaters often need a fortified source.Top food sources of Vitamin B12 →2.59 / 2.4 µg108%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →35.1 / 550 mg6%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →0 / 15 mg0%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →0 / 120 µg0%
Minerals
CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →9.67 / 1,000 mg1%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →14.4 / 18 mg80%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →22 / 400 mg6%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →207 / 700 mg30%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →283 / 3,500 mg8%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →78 / 2,300 mg3%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →2.76 / 11 mg25%
CopperCopperFunctionCopper helps the body form connective tissue and red blood cells and supports iron metabolism alongside zinc.Top food sources of Copper →0.113 / 0.9 mg13%
ManganeseManganeseFunctionManganese supports bone formation and acts as a cofactor for enzymes involved in metabolism and antioxidant defense.Top food sources of Manganese →0.046 / 2.3 mg2%
SeleniumSeleniumFunctionSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.Top food sources of Selenium →36.5 / 55 µg66%
IodineIodineFunctionIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.Top food sources of Iodine →191 / 150 µg127%
Fats
Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →0.025 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →0.337 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →0.092 / 20 g0%
CholesterolCholesterolFunctionDietary cholesterol comes only from animal foods and has a smaller effect on blood cholesterol for most people than saturated fat does. Moderating intake is still a reasonable general target.Top food sources of Cholesterol →80 / 300 mg27%
Omega-3 (EPA)Omega-3 (EPA)FunctionEPA is a marine omega-3 fat found mainly in fatty fish. It supports a healthy inflammatory response and cardiovascular health.Top food sources of Omega-3 (EPA) →0.004 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.006 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →0.003 g–
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bear and Whale Beluga, including preparation variants and research-cited compound levels, or compare any two foods.