When it comes to protein-rich foods, salmon is almost always at the top of the list, thanks to its reputation as a superfood that is great for heart health, brain function, and skin. However, it’s not just salmon that is packed with nutrients. Carp is also a potential candidate for daily meals with nutritional value that is just as impressive, and at a price that is "pocket-friendly," costing only about 1/5 the price of salmon.

Higher Protein Content than Salmon and Easier to Absorb

According to the nutritional database of the United States Department of Agriculture (USDA), 100g of carp contains up to 22.9g of protein. The nutritional value of carp is comparable to or even exceeds some expensive seafood like salmon (22g) and tuna (21 - 23g).

Notably, research published in the Journal of Food Composition and Analysis shows that the protein in carp has a well-balanced ratio of essential amino acids, making it easier to absorb compared to red meat or some types of fish. This makes carp highly nutritious for children, the elderly, or sick people in recovery—groups that need high-quality protein without putting pressure on the digestive system.

Valuable Minerals, More Than Many Imported Fish

Carp is not only rich in protein but also a treasure trove of essential minerals. Specifically, 100g of carp contains:

• 531mg of phosphorus, an important mineral for bones and teeth.

• 427mg of potassium, which helps stabilize blood pressure and supports heart health.

It also contains trace elements like calcium, magnesium, iron, zinc, copper, and selenium, which enhance immunity, improve metabolism, and beautify the skin from within. In addition, carp is rich in vitamins A, B6, B12, and C, which support vision, the nervous system, and promote blood formation.

A study by the Warsaw Medical University (Poland) published in Nutrition Research found that eating carp 2-3 times a week significantly improves lipid profiles, reduces bad cholesterol (LDL), increases good cholesterol (HDL), and reduces the risk of cardiovascular diseases.

In Traditional Chinese Medicine, carp is also considered a valuable medicinal food. Carp has a neutral nature and sweet taste, helping to tonify the kidneys, promote urination, reduce inflammation, and is particularly good for pregnant women, those recovering from illness, or people with frequent headaches or digestive issues. Pregnant women have traditionally been advised to eat carp porridge to maintain pregnancy, reduce swelling, and boost health for both the mother and the baby.

Unlike salmon, which is often cooked in Western styles or grilled, carp is incredibly familiar in traditional Vietnamese cooking. A single carp can be used in many different dishes such as sour carp soup, beer-steamed carp, carp porridge, fried carp, braised carp, or carp with pickled mustard greens.

Tips for Choosing Fresh and Delicious Carp

With prices ranging from 60,000 to 90,000 VND per kg, carp is an extremely economical choice for maintaining health without worrying about "burning a hole in your wallet." When selecting carp, consider the following tips to ensure you buy fresh and tasty fish:

• Choose fresh fish: Fresh fish has clear eyes, a healthy swimming body, shiny scales, and no peeling.

• Avoid choosing oversized fish: Carp weighing 1 - 1.5kg typically have firmer, less fishy flesh than larger fish.

• Check the belly of the fish: A slightly soft belly without bulging is a sign that the fish is still fresh and not spoiled.