Nsomba ndi chinthu chomwe anthu omwe amawunika momwe amadyera komanso thanzi lawo nthawi zambiri amaphatikizira pazakudya zawo. Zachidziwikire, chifukwa m'nyanja zamchere mumakhala zomanga thupi zomanga thupi komanso mafuta oyenera ofunikira: Omega-3 ndi Omega-6. Kuphatikiza apo, nsomba zimakhala ndi calcium komanso phosphorous yambiri, yomwe ndi yabwino kwa mafupa, tsitsi ndi misomali. Mwambiri, pali zina zopindulitsa. Ngakhale zili zothandiza, ndiyeneranso kuganizira za GI ndi KBZHU. Chifukwa chake, tebulo la nsomba za glycemic linakonzedwa, mutha kupeza nthawi yomweyo kalori ndi BZHU.
| Mankhwala | Ndondomeko ya Glycemic | Zakudya za calorie, kcal | Mapuloteni, g pa 100 g | Mafuta, g pa 100 g | Zakudya, g pa 100 g |
| Beluga | — | 131 | 23,8 | 4 | — |
| Nsomba yotentha ya pinki | — | 161 | 23,2 | 7,6 | — |
| Caviar yofiira | 5 | 261 | 31,6 | 13,8 | — |
| Pollock roe | 5 | 131 | 28,4 | 1,9 | — |
| Nyama yowira | 5 | 140 | 30,4 | 2,2 | — |
| Fulonda | — | 105 | 18,2 | 2,3 | — |
| Carp yokazinga | — | 196 | 18,3 | 11,6 | — |
| Mullet wophika | — | 115 | 19 | 4,3 | — |
| Cod wosuta | — | 111 | 23,3 | 0,9 | — |
| Kudula nsomba | 50 | 168 | 12,5 | 6 | 16,1 |
| Nkhanu zimamatira | 40 | 94 | 5 | 4,3 | 9,5 |
| Nkhanu zophika | — | 85 | 18,7 | 1,1 | — |
| Shirimpi | — | 95 | 20 | 1,8 | — |
| Zamasamba | 22 | 5 | 0,9 | 0,2 | 0,3 |
| Nsomba yokazinga | — | 158 | 19 | 8,9 | — |
| Cod chiwindi | — | 613 | 4,2 | 65,7 | — |
| Nsomba zazing'ono zotentha | 5 | 97 | 20,3 | 1,3 | 1 |
| Saury mu mafuta | — | 283 | 18,3 | 23,3 | — |
| Sardine mu mafuta | — | 249 | 17,9 | 19,7 | — |
| Sardine yophika | — | 178 | 20 | 10,8 | — |
| hering'i | — | 140 | 15,5 | 8,7 | — |
| Nsomba zophika | — | 210 | 16,3 | 15 | — |
| Mackerel mu mafuta | — | 278 | 13,1 | 25,1 | — |
| Mackerel wozizira kwambiri | — | 151 | 23,4 | 6,4 | — |
| Zander | — | 97 | 21,3 | 1,3 | — |
| Cod yophika | — | 76 | 17 | 0,7 | — |
| Tuna mumadzi akeake | — | 96 | 21 | 1 | — |
| Eel wosuta | — | 363 | 17,7 | 32,4 | — |
| Oyster wophika | — | 95 | 14 | 3 | — |
| Nsomba zophika | 38 | 89 | 15,5 | 3 | — |
| Hake yophika | 42 | 86 | 16,6 | 2,2 | — |
| Kupopera mu mafuta | — | 363 | 17,4 | 32,4 | — |
| Pike wophika | — | 78 | 18 | 0,5 | — |
Mutha kutsitsa spreadsheet yathunthu pano.
