Yellowtail Kingfish

Food · Protein · Food, Typed Supps

A farmed Australian fish that’s genuinely rich in omega-3 and vitamin D.

Stage by stage

Intake (Chewing & digestion begins): Protein and fat structure begins breaking down with chewing and stomach acid.
Stomach (Protein digestion starts): Stomach enzymes begin breaking down the fish protein.
Small intestine (Fat, vitamin D & protein absorbed): Omega-3 fats and vitamin D are absorbed alongside dietary fat; protein is broken into amino acids.
Bloodstream & tissues (Built into cells & bone metabolism): EPA and DHA are built into cell membranes; vitamin D supports calcium regulation and bone health.

Timing

Any meal — the fat already in the fillet helps carry its own vitamin D.

Time to effect

Weeks: Regular intake gradually shifts cell membrane fatty acid composition and vitamin D status.

Allergens

Contains: Fish. Derived from what this food is, not from a product label.

Eating patterns

Fits: Pescatarian, Kosher, Keto, Gluten-free. Depends on the product: Halal, Low-FODMAP.

Satiety

139 on the satiety index, where white bread is 100 — moderate. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.

Cost band

Pricey — roughly £20 per kg, as a band midpoint rather than a price.

Key nutrients

Omega-3 (EPA/DHA)
Vitamin D
Complete protein
Selenium

Nutrition per 100g

Calories: 205.1
Protein: 22.9g
Carbohydrate: 0g
of which sugars: 0g
Fat: 12.7g
of which saturated: 3.1g
Fibre: 0g
Sodium: 36mg

Food vs. supplement

A 100g raw serving supplies roughly 6mcg vitamin D and over 2g combined omega-3 — output that rivals a fish oil capsule and a vitamin D supplement combined, plus protein, selenium, and B12 that neither pill provides.

Kitchen tip

Sear skin-side down over high heat for a couple of minutes per side — its firm, fatty flesh holds up well, and very fresh fillets are also served raw as sashimi.

Common myth

"Farmed fish is nutritionally inferior to wild-caught." In reality: Australian-farmed yellowtail kingfish remains a genuinely rich source of omega-3 and vitamin D — farming hasn’t diluted its nutrient profile.