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Sushi, sashimi, and Japan come to mind automatically when one hears the words “raw fish dish,” right? Another well-known raw fish dish, revered for its flavor and health benefits, is popular on the other side of the world.

Did you hear the name Ceviche? The popularity of this traditional Peruvian dish has spread throughout Latin America and the United States. However, it is not as well-known, prompting the question, “Is Ceviche Healthy?” In a nutshell, it’s a nutritious food item.

Ceviche is a colorful dish full of flavors, and seafood fans will love it immediately, especially if you serve it with baked tortilla chips, lettuce leaves, beans, or quinoa.

If you like salads and seafood, this article will be right up your alley. So, keep reading to discover how ceviche can help you lose weight.

What Is Ceviche?

Ceviche is a traditional Latin American dish made with raw fish or seafood and a marinade of citrus juice and various spices and herbs; common ingredients include lemon or lime juice, cumin, garlic, chili pepper, and cilantro.

A common accompaniment to tortilla chips is shrimp ceviche. Fresh fish such as flounder, tilapia, and others are also frequently used.

Red onion, tomato, and other vegetables are common additions to ceviche marinades. Tostito, plantain, sweet potato, and other chips are popular accompaniments to ceviche.

The citrus juice is used to “cook” or cure the fish while marinating, rather than the traditional heating methods. The citrus’s citric acid neutralizes any potentially harmful effects of the seafood proteins in the ceviche.

Nutritional Values of Ceviche

Here is a nutritional chart for a typical serving (4 ounces) of ceviche:

Please note that the nutritional content of ceviche can vary depending on the specific recipe and ingredients used. Additionally, the nutritional information may change if additional ingredients such as avocado, chips, or rice are added.

Is Ceviche Healthy?

Ceviche is packed with nutrients like protein, healthy fats, and various vitamins and minerals. Ceviche also contains a lot of healthy antioxidants. This nutritious option may have a moderate amount of sodium, however. Thus, ceviche should be eaten sparingly.

Ceviche’s nutrient profile depends on how it’s prepared. Ceviche is a nutritious option because it is high in protein, has enough calories, and is low in fat.

It’s a great source of healthy fatty acids like Omega 3 and 6. These fatty acids improve mood, decrease inflammation (which can cause heart disease), and lower blood pressure. Indeed, this starter dish is a wonderful way to set the tone for a wonderful meal.

Ceviche, rich in protein, may make you feel fuller for longer. Ceviche has fewer calories than many other types of seafood.

Is Shrimp Ceviche Healthy?

Shrimp is a common choice for the raw fish protein component of ceviche dishes, whether at a restaurant or home.

Vitamins, minerals, omega-3 fatty acids, and more can all be abundant in shrimp ceviche. Saturated fat, which can increase the risk of heart disease, is also absent.

Shrimp is a healthy option because it is high in protein, low in calories, and a source of several essential nutrients. Vitamin C, abundant in the citrus juices used to make ceviche, is necessary for proper immune system function and can aid in iron absorption.

Is Ceviche Healthy for Diabetics?

The amount of cholesterol found in ceviche is relatively high in comparison to other types of seafood. Patients diagnosed with diabetes should steer clear of it as a result.

Is Ceviche Healthy During Pregnancy?

Food poisoning can cause severe illness in pregnant women very rapidly. As we’ve already established, pregnant women are particularly vulnerable to the parasites found in uncooked food, especially seafood. Your unborn child may have developmental delays and underdeveloped organs if exposed to a foodborne illness during pregnancy. Additionally, you might go into premature labor.

Is Ceviche Healthy for Weight Loss?

The effectiveness of ceviche as a weight loss diet is hotly debated. Ceviche can be made with various ingredients, making a blanket statement about its weight loss benefits impossible. But ceviche can be a nourishing meal using fresh, healthy ingredients.

Ceviche is a well-balanced meal because it contains an appropriate number of calories from all three macronutrients. Ceviche, say health experts, maybe a good option for those trying to lose weight.

It’s high in protein but low in fat and calories. The vegetables used in ceviche are also beneficial to your health. Antioxidant-rich vegetables can help in the fight against free radicals. Combined with exercise and watching portion sizes, ceviche can lead to significant weight loss.

Here are a few tips for using ceviche to help you slim down.

• If you want to use ceviche as a weight loss tool, you must have a firm grasp on how it is prepared. Don’t load up on the calories with Hilsa, Shark, etc. Ceviche is a simple dish that can be altered to suit individual tastes.
• Cucumbers, corn kernels, lettuce, asparagus, cabbage, celery, tomato, spinach, green beans, and sweet potatoes are all great examples of low-calorie vegetables.
• Prepare it in your kitchen. You’ll have better control over the calorie content of the dish if you prepare it this way.
• Ceviche’s high protein content aids in muscle growth and weight management. You can lose weight if you exercise regularly.

Health Benefits of Ceviche

Ceviche is a nutritious dish with many positive effects on health and well-being. Let’s delve into the many advantages of enjoying a bowl of ceviche.

Antioxidant-rich Food

Shrimp ceviche, like all ceviches, is loaded with antioxidants, which have numerous health benefits. Ingredients include raw fish, vegetables, citrus juices, and more.

Antioxidants, such as vitamins E, selenium, and C, are chemicals in the body that help fight against harmful free radicals, which the body naturally creates through processes like digestion and breaking down the food you eat to produce the different forms and amounts of energy the body needs to function.

According to a study published in the Journal of Chemical and Pharmaceutical Research, antioxidants have been shown to slow the aging process and lower the risk of developing cancer, heart disease, and inflammation. Because of its high antioxidant content, eating ceviche may benefit health.

Help to Reduce Weight

The fact that ceviche is low in calories and fat is one of the main reasons it is healthy. But even shrimp ceviche is usually a spicy dish with chilies, peppers, and other ingredients. Spicy foods can help your health and well-being in many ways.

Research has shown that people who eat spicy foods are thinner and less likely to be overweight or obese. This could be because of a chemical called capsaicin, which is found in spicy foods. Much of the spice comes from capsaicin, making you feel less hungry.

Capsaicin can also help you lose weight because it speeds up your metabolism and makes your body burn more fat. Scientists have discussed how capsaicin, found in spicy foods, can also ease the pain.

Very Low Amount of Carbohydrates

Ceviche is also a healthy food that is low in carbohydrates and protein. The food database of the U.S. Department of Agriculture says that 100 grams of ceviche have only 3.5 grams of carbohydrates.

Carbohydrates are usually found in starches, grains (both whole and refined), fruits, and dairy. But since ceviche is mostly made of protein and vegetables and only has a small amount of lemon and lime juice, it doesn’t have a lot of carbs.

Carbohydrates aren’t bad in and of themselves, and we need them to live because they give us energy, but eating too many of them can lead to weight gain and obesity. Obesity can make you more likely to get heart diseases, such as high blood pressure, a stroke, a heart attack, or high cholesterol.

But because ceviche is low in carbs, it is also usually low in soluble and insoluble fiber. Dietary fiber is needed to keep the digestive system working well, relieve constipation, and do other things.

Pair ceviche with a slice of whole-grain bread, a handful of wheat crackers, tortilla chips, or a cup of brown rice to make it more fiber.

Low Amount of Cholesterol

Ceviche has only 18mg of cholesterol per 100g. The 2020–2025 Dietary Guidelines for Americans recommend consuming as little cholesterol as possible daily, down from 200 to 300mg.

Cholesterol can accumulate in the blood and arteries. Plaque blockage can cause a heart attack or stroke. According to Marine Drugs, shrimp and other seafood used in ceviche contain astaxanthin. Research shows that astaxanthin-rich seafood protects against heart disease.

Presence of Sodium

Ceviche has 158mg sodium per 100g. 395mg of sodium per 250g serving (one cup) can add up.

The American Heart Association recommends 2,300mg of sodium daily. They recommend 1,500mg or less daily. Excess sodium, especially in processed foods, can raise blood pressure in some people.

High Amount of Protein

There are 10g of protein in every 100g of the dish. In addition, every cup has 25 grams of protein (250 grams).

Adequate protein intake is necessary for many physiological processes, including muscle maintenance and growth, cell growth, and many others. Proteins are involved in every single cellular reaction.

Enriched with Vitamins and Minerals

Eating ceviche has numerous health benefits due to its high vitamin and mineral content. Certain nutrients in ceviche may differ from one recipe to the next due to differences in the fish or seafood used and the additional ingredients (vegetables, spices, herbs).

Vitamin C from the lime and lemon juices helps with healing, immunity, and more. Ceviche is an excellent source of vitamin A, potassium, and phosphorus. Vitamin A is an indispensable vitamin that helps with vision, cell growth, and immunity.

Many people enjoy having sweet potatoes with their ceviche meals because they are a good source of vitamin A. Potassium is essential for normal muscle contraction, heart function, and nerve conduction. Bananas, potatoes, tomatoes, and other foods contain it as well.

The Harvard School of Public Health states sufficient phosphorus is required for strong and healthy bones, teeth, and cell membranes.

Low in fats and Calories

Ceviche has very few calories, with only 62 per 100 grams. Ceviche has about 155 calories per cup, but it’s important to remember that one cup equals 250 grams.

Ceviche also has a negligible amount of fat, especially unsaturated fat. It has a low total fat content, but the majority of that is heart-healthy unsaturated fat, specifically omega-3 fatty acids.

Ceviche has a low calorie and fat content when compared to other processed foods. Ceviche is a great addition to any diet because it is low in calories and fat but is often spicy and filling.

Healthy Ceviche Recipes

Here are 6 healthy ceviche recipes with their preparation, nutrition benefits, and serving suggestions:

1. Shrimp Ceviche

Ingredients:

• 1 pound cooked shrimp, peeled and deveined
• 1/2 cup lime juice
• 1/2 cup chopped tomato
• 1/2 cup chopped onion
• 1/2 cup chopped cilantro
• 1 jalapeno pepper, seeded and minced
• Salt and pepper to taste

Preparation:

1. Combine the cooked shrimp, lime juice, tomato, onion, cilantro, and jalapeño pepper in a large bowl.
2. Mix well and season with salt and pepper to taste.
3. Refrigerate for at least 30 minutes or 2 hours before serving.

Nutrition benefits: Lime juice and vegetables in this shrimp ceviche add flavor, vitamin C, and antioxidants.

Serving: Serve as an appetizer or light meal, garnished with additional cilantro and lime wedges.

2. Tuna Ceviche

Ingredients:

• 1 pound sushi-grade tuna, cut into small cubes
• 1/4 cup lime juice
• 1/4 cup orange juice
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 avocado, diced
• Salt and pepper to taste

Preparation:

1. Combine the tuna, lime juice, orange juice, red onion, and cilantro in a large bowl.
2. Mix well and season with salt and pepper to taste.
3. Refrigerate for at least 30 minutes or 2 hours before serving.
4. Stir in the diced avocado just before serving.

Nutrition benefits:  The tuna in this ceviche is a good source of protein and omega-3 fatty acids, which are good for your heart, and the avocado adds fiber and healthy fats.

Serving:  Garnish with additional cilantro and lime wedges and serve as an appetizer or light meal.

3. Scallop Ceviche

Ingredients:

• 1 pound fresh scallops, cleaned and sliced
• 1/2 cup lime juice
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 jalapeno pepper, seeded and minced
• Salt and pepper to taste

Preparation:

1. Combine the scallops, lime juice, red onion, cilantro, and jalapeño pepper in a large bowl.
2. Mix well and season with salt and pepper to taste.
3. Refrigerate for at least 30 minutes or 2 hours before serving.

Nutrition benefits:  The lime juice and vegetables that go into making this scallop ceviche provide additional benefits in the form of vitamin C and antioxidants, in addition to the ceviche’s naturally low levels of calories and protein.

Serving: Serve as an appetizer or light meal, garnished with additional cilantro and lime wedges.

4. Mango and Avocado Ceviche

Ingredients:

• 1 pound cooked shrimp, peeled and deveined
• 1/2 cup lime juice
• 1 ripe mango, peeled and diced
• 1 ripe avocado, diced
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Preparation:

1. Combine the cooked shrimp, lime juice, mango, avocado, red onion, and cilantro in a large bowl.
2. Mix well and season with salt and pepper to taste.
3. Refrigerate for at least 30 minutes or up to 2 hours

Nutrition benefits:  Because it contains shrimp, avocado, and mango, this ceviche is an excellent source of protein, fiber, and healthy fats. Lime juice and vegetables are this dish’s antioxidants and vitamin C sources.

Serving: Serve as an appetizer or light meal, garnished with additional cilantro and lime wedges.

5. Octopus Ceviche

Ingredients:

• 1 pound cooked octopus, sliced
• 1/2 cup lime juice
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 jalapeño pepper, seeded and minced
• Salt and pepper to taste

Preparation:

1. Combine the octopus, lime juice, red onion, cilantro, and jalapeño pepper in a large bowl.
2. Mix well and season with salt and pepper to taste.
3. Cover and refrigerate for at least 30 minutes or 2 hours before serving.

Nutrition benefits: Besides having a high protein and a low-fat content, the lime juice and vegetables that go into making this octopus ceviche provide additional health benefits in the form of vitamin C and antioxidants.

Serving: Serve as an appetizer or light meal, garnished with additional cilantro and lime wedges.

6. Watermelon and Cucumber Ceviche

Ingredients:

• 1 pound cooked shrimp, peeled and deveined
• 1/2 cup lime juice
• 2 cups diced watermelon
• 1 cup diced cucumber
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Preparation:

1. Combine the cooked shrimp, lime juice, watermelon, cucumber, red onion, and cilantro in a large bowl.
2. Mix well and season with salt and pepper to taste.
3. Cover and refrigerate for at least 30 minutes or 2 hours before serving.

Nutrition benefits: This ceviche is low in calories and high in fiber, vitamins, and antioxidants from watermelon, cucumber, and lime juice. It also contains protein and healthy fats from the shrimp.

Serving: Serve as an appetizer or light meal, garnished with additional cilantro and lime wedges.

The Drawbacks of Ceviche

Ceviche, like just about everything else, has its drawbacks. If you want to reap the full medicinal benefits of ceviche, remember these points.

Consumption of raw seafood during pregnancy is strongly discouraged. If your immune system is compromised or your liver is failing, avoiding eating raw meat and seafood is best. The accompanying dishes and sauces can easily add calories to a ceviche meal. Typical accompaniments to Peruvian ceviche include roasted corn and sweet potatoes.

Compared to boiled corn on the cob, which has 58 calories per cup, cooked sweet potatoes have 158. These condiments and sides can ruin an otherwise nutritious meal when used excessively. It is possible to get sick from eating ceviche, including salmonella and other food poisonings.

What causes this to happen? Because ceviche requires raw fish to be marinated in acid (vinegar or lemon juice) for a long time before being served. Before eating ceviche, you should consult your physician. Don’t make ceviche with fatty seafood like salmon or bluefish if you’re on a diet.

If you’re watching your calorie intake, you might think twice about using fatty fish, certain shellfish, or shrimp in your ceviche recipe.

Is Ceviche Healthy: Final Thoughts

Since it contains nutritional components and can be prepared without packaged foods, ceviche is a naturally healthy dish. It’s a great side dish for either lunch or dinner.

Since ceviche is served raw, a few precautions should be taken before diving in. Careful preparation is required to ensure that no parasites are present. Verify that the materials you’re using are of sufficient quality. Is it safe to eat ceviche? If you’ve read this far, you probably already know that a Ceviche dish is nutritionally sound. Leave your current activity immediately, and prepare to chow down on some ceviche! You should check it out.

Disclaimer: This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. This information is not comprehensive and should not be used to make health or well-being decisions. Consult a qualified healthcare professional with questions about a medical condition, treatment options, or health regimen. This website or the content should never replace professional medical advice.