How healthy is ceviche?
Is ceviche healthy? Yes, for most people. Ceviche scores 77/100 on the HowHealthyIs Score: 100 g provides 77 kcal, 9.3 g protein and 157 µg vitamin A. Peruvian ceviche is raw white fish cured in lime juice with red onion, chile and cilantro, served with sweet potato and corn: lean, high in protein and low in calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Ceviche ranks higher than 77% of them.
Counts in favor (% daily value per 100 kcal)
- Protein24%
- Vitamin A23%
- Vitamin C12%
- Magnesium9%
- Potassium7%
- Fiber5%
- Vitamin E4%
- Iron3%
- Calcium2%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium15%
Raw NRF9.3: 88 minus 16 = 72. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in ceviche?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 77 kcal | 208 kcal | |
| Protein | 9.3 g | 25 g | 50% |
| Carbohydrates | 7.7 g | 21 g | 8% |
| Fiber | 1 g | 2.7 g | 10% |
| Sugars | 2.1 g | 5.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.1 g | 2.9 g | 4% |
| Saturated fat | 0.3 g | 0.8 g | 4% |
| Omega-3 fats | 0.3 g | 0.8 g | |
| Vitamins | |||
| Vitamin A | 157 µg | 425 µg | 47% |
| Vitamin C | 8.3 mg | 22 mg | 25% |
| Vitamin D | 2.6 µg | 7 µg | 35% |
| Vitamin E | 0.5 mg | 1.4 mg | 9% |
| Vitamin K | 3.6 µg | 9.7 µg | 8% |
| Vitamin B12 | 0.1 µg | 0.4 µg | 16% |
| Folate | 12 µg | 33 µg | 8% |
| Minerals | |||
| Calcium | 16 mg | 43 mg | 3% |
| Iron | 0.4 mg | 1 mg | 5% |
| Potassium | 246 mg | 665 mg | 14% |
| Magnesium | 30 mg | 80 mg | 19% |
| Zinc | 0.3 mg | 0.9 mg | 8% |
| Sodium | 260 mg | 701 mg | 30% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard ceviche?
We estimate ceviche from this standard recipe (serves 4, about 1080 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Peruvian aji limo or aji amarillo is modeled as a fresh red chile.
| Ingredient | Amount |
|---|---|
| Firm white fish (sea bass), very fresh | 500 g |
| Fresh lime juice | 150 g |
| 1 red onion, thinly sliced | 100 g |
| 1 aji or red chile | 15 g |
| Cilantro | 10 g |
| 1 clove garlic | 3 g |
| Salt | 6 g |
| Sweet potato, boiled, to serve | 200 g |
| Corn, to serve | 100 g |
Why is ceviche good for you?
- 25 g protein in 1 plate, 50% of the daily value. Protein contributes to the maintenance of muscle mass.
- 425 µg vitamin A in 1 plate, 47% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 7 µg vitamin D in 1 plate, 35% of the daily value. Vitamin D contributes to the maintenance of normal bones.
Good ways to use it
- A light, protein-rich lunch on a warm day
- A low-calorie seafood starter
What should you watch out for?
- Lime juice does not kill parasites or bacteria the way cooking does; use very fresh fish from a trusted source.
- Not recommended in pregnancy or for people with weakened immunity.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.