Daily meals need enough protein, vitamins and essential fats. Protein is especially important for building and repairing muscle, normal growth and many body functions. Fish, chicken and mutton are three familiar and popular sources, but their nutritional value is not the same. Chicken may suit some people better, fish may be the better choice for others, and mutton also supplies some important nutrients. So it is worth looking at the whole nutritional profile of a food, not just its protein.

In cooked food, nutritional value varies somewhat with the species, the cooking method and the cut of meat. In general, 100 grams of cooked chicken may contain about 27 to 31 grams of protein. The same amount of fish may give about 20 to 25 grams, and mutton about 20 to 25 grams. On protein content alone, chicken may be slightly ahead.

Chicken is an easy source of high-quality protein. Eating leaner parts without the skin gives protein with less saturated fat. Enough protein helps build and repair muscle and can help keep you full for longer, so a moderate amount of chicken can be useful in the diet of people who exercise. How it is cooked matters too: too much oil or fat raises the total calories.

Fish is not only a source of protein; some fish are also good sources of omega-3 fatty acids. Oily fish such as salmon, sardines and mackerel contain relatively more of this fat. Omega-3 is linked to heart health and normal brain function. Many people also find fish relatively easy to digest, so fish can earn an important place in the diet for overall nutrition.

Mutton provides iron, zinc and vitamin B12 as well as protein. These nutrients play important roles in making blood cells, producing energy and other normal body functions. But as red meat, mutton can be higher in saturated fat depending on the type and cut. People with heart disease, high cholesterol or other health risks should plan their diet on the advice of a doctor or nutritionist.

If protein content is the only concern, chicken is a good choice. If you want omega-3 as well as protein, fish is ahead. And mutton has a role in supplying iron, zinc and vitamin B12.

So rather than calling one of them best for everyone, it is wiser to choose according to need: chicken for people who exercise regularly, fish for heart health and omega-3, and moderate amounts of mutton as a source of iron and B12 when needed.

All three can have a place in a healthy diet in moderation. Rotating between protein sources, including fish, chicken, lentils and eggs, rather than eating the same food every day, brings variety to the diet. Anyone with a nutritional deficiency should seek a doctor's advice rather than relying on food alone.

The report drew on News18 and EatingWell.

Source: Jagonews24. First published in Bengali on The Agro News.