ʻO ka iʻa kahi huahana a ka poʻe e nānā ana i kā lākou papaʻai a me ke olakino maʻamau i loko o kā lākou papaʻai. ʻOiai, he nui nā protein i loko o ka iʻa iʻa a me nā momona kūpono i pono no ke olakino: Omega-3 a me Omega-6. Hoʻohui ʻia, waiwai ka iʻa i ka puna a me ka phosphore, maikaʻi no nā iwi, ka lauoho a me nā kui. Ma ka laulaha, aia kekahi mau mea. ʻOiai nā pono āpau, pono ia e noʻonoʻo i ka GI a me ka KBZHU. No laila, ua hoʻomākaukau ʻia kahi papaʻaina o nā iʻa glycemic iʻa, a hiki iā ʻoe ke ʻike koke i ka ʻike calorie a me BJU.
| Huahana | Papa kuhikuhi Glycemic | ʻO ka ʻike calorie, kcal | Nā Proteins, g no 100 g | ʻO ka momona, g no 100 g | ʻO nā kalapona, g no 100 g |
| Beluga | — | 131 | 23,8 | 4 | — |
| Salemona poni puhi wela | — | 161 | 23,2 | 7,6 | — |
| ʻO ka caviar ʻulaʻula | 5 | 261 | 31,6 | 13,8 | — |
| ʻO Pollock roe | 5 | 131 | 28,4 | 1,9 | — |
| Heʻe heʻe | 5 | 140 | 30,4 | 2,2 | — |
| Lāholo | — | 105 | 18,2 | 2,3 | — |
| Carp palaʻa | — | 196 | 18,3 | 11,6 | — |
| Mullet i hoʻolapalapa ʻia | — | 115 | 19 | 4,3 | — |
| Pākuʻi puhipaka | — | 111 | 23,3 | 0,9 | — |
| Nā ʻoki ʻoki iʻa | 50 | 168 | 12,5 | 6 | 16,1 |
| Nā lāʻau pāpaʻi | 40 | 94 | 5 | 4,3 | 9,5 |
| Pāpaʻa i hoʻolapalapa ʻia | — | 85 | 18,7 | 1,1 | — |
| Ululāʻau | — | 95 | 20 | 1,8 | — |
| Kai limu | 22 | 5 | 0,9 | 0,2 | 0,3 |
| Paʻa paʻakai | — | 158 | 19 | 8,9 | — |
| Cod ate | — | 613 | 4,2 | 65,7 | — |
| Crayfish baila | 5 | 97 | 20,3 | 1,3 | 1 |
| Saury i ka aila | — | 283 | 18,3 | 23,3 | — |
| Sardine i ka ʻaila | — | 249 | 17,9 | 19,7 | — |
| Sardine i paila ʻia | — | 178 | 20 | 10,8 | — |
| ʻAlaa | — | 140 | 15,5 | 8,7 | — |
| Salemona paila | — | 210 | 16,3 | 15 | — |
| Mackerel i ka aila | — | 278 | 13,1 | 25,1 | — |
| Mackerel puhō anuanu | — | 151 | 23,4 | 6,4 | — |
| Zander | — | 97 | 21,3 | 1,3 | — |
| Kope paila | — | 76 | 17 | 0,7 | — |
| Tuna i kāna wai ponoʻī | — | 96 | 21 | 1 | — |
| Puhi puhi puhi | — | 363 | 17,7 | 32,4 | — |
| Nā ʻōpala i paila | — | 95 | 14 | 3 | — |
| Iʻa hoʻolapalapa | 38 | 89 | 15,5 | 3 | — |
| Hake paila | 42 | 86 | 16,6 | 2,2 | — |
| ʻO Sprats i kaʻaila | — | 363 | 17,4 | 32,4 | — |
| Pike paila | — | 78 | 18 | 0,5 | — |
Hiki iā ʻoe ke hoʻoiho i ka pākaukau piha ma aneʻi.
