Patricia Thompson - NUTRITION TALK READERS' FEEDBACK
Rhoda writes: "I would be grateful if you could supply me with the nutrition facts of conch and in particular the fat and cholesterol content.
Thank you."
NUTRITIONIST'S RESPONSE
Rhoda has expressed an interest in the nutrition facts on conch especially of fat and cholesterol values. A better appreciation of its contribution will be gleaned if this is looked at relative to other seafood.
Seafood is generally of two classes known as fish and shellfish. Conch is classed with shellfish but it is really a snail and more related to clams and whelks rather than shrimp and lobster. The species most common in Caribbean waters is the queen or pink-lipped conch. Conch has been eaten since the time of the Arawaks but it is not widely obtained except in Haiti and The Bahamas where it is popularly used in soups and in salads.
Nutritional values found in the USDA Agriculture Handbook on the Composition of Foods shows that conch is low in total fat content, which is the same with other shellfish whereas regular fish has variable fat content depending on whether it is white fish being much less than the more fatty fish such as king, mackerel and sardines.
The fat of seafood is primarily unsaturated fatty acids, which means that it has a favourable effect on blood cholesterol unlike the saturated fat of most meats. Cholesterol is also relatively low being 65mg cholesterol compared to other shellfish which have between 76 to 90mg while regular fish varies between 37 to 79mg cholesterol for 100g (3.5 ounces).
Because of the low fat content, caloric levels are consequently low. Whereas shellfish averages about 86 calories in 100g, conch has about 130 calories compared to fish which varies between 82 calories for white fish to 311 for fatty fish.
Seafood is noted for its high protein content and like the other seafood, conch is a good source of B vitamins but it is especially rich in folate. The levels of the minerals magnesium and selenium are also appreciable in conch. Like seafood generally, conch would therefore be a useful addition to any diet but in the U.S. it is considered an endangered species and it is illegal to take live conch in U.S. waters.
Finally, as with other foods, conch's caloric content depends on how it is prepared. A Bahamian favourite is raw conch diced with vegetables such as onion, cucumber, sweet peppers and tomatoes dressed with lime or sour juice as a low calorie salad. "Crack" conch is served in "take-away" restaurants and in this case, the conch is tenderised with a mallet, coated with a batter or breadcrumbs and deep fried. This method of preparation will add considerably to the caloric content.
Conch is believed to be a potent aphrodisiac and the love of this food is probably the basis of the ethnic term, 'conchy-joe', used to describe local Caucasians in the Bahamas.
Patricia Thompson M.Sc., Registered Nutritionist, The Nutrition Centre, Eden Gardens.
