Ntses yog cov khoom uas cov neeg saib xyuas lawv kev noj zaub mov thiab kev noj qab haus huv feem ntau suav nrog hauv lawv cov khoom noj kom zoo. Yog lawm, cov nqaij nruab deg muaj protein ntau thiab cov rog zoo uas tseem ceeb rau kev noj qab haus huv: Omega-3 thiab Omega-6. Tsis tas li ntawd, ntses muaj ntau nyob rau hauv calcium thiab phosphorus, uas yog qhov zoo rau cov pob txha, plaub hau thiab cov rau tes. Nyob rau hauv dav dav, muaj ib co pluses. Txawm hais tias tag nrho cov txiaj ntsig zoo, nws tseem tsim nyog xav tias yuav muaj GI thiab KBZHU. Yog li ntawd, ib lub rooj ntawm cov ntses glycemic tau npaj, koj tuaj yeem nrhiav cov calorie ntsiab lus thiab BZHU.
| Khoom | Glycemic Performance index | Cov ntsiab lus calorie, kcal | Proteins, g ib 100 g | Rog, g ib 100 g | Carbohydrates, g ib 100 g |
| Beluga | — | 131 | 23,8 | 4 | — |
| Kub haus yeeb salmon liab | — | 161 | 23,2 | 7,6 | — |
| Caviar liab | 5 | 261 | 31,6 | 13,8 | — |
| Pollock roe | 5 | 131 | 28,4 | 1,9 | — |
| Hau squid | 5 | 140 | 30,4 | 2,2 | — |
| Flounder | — | 105 | 18,2 | 2,3 | — |
| Fried carp | — | 196 | 18,3 | 11,6 | — |
| Hau mullet | — | 115 | 19 | 4,3 | — |
| Haus luam yeeb cod | — | 111 | 23,3 | 0,9 | — |
| Ntses cutlets | 50 | 168 | 12,5 | 6 | 16,1 |
| Phauv khaub hlab | 40 | 94 | 5 | 4,3 | 9,5 |
| Nkaum roob ris | — | 85 | 18,7 | 1,1 | — |
| Cw | — | 95 | 20 | 1,8 | — |
| Dej hiav txwv | 22 | 5 | 0,9 | 0,2 | 0,3 |
| Fried perch | — | 158 | 19 | 8,9 | — |
| Cod mob siab | — | 613 | 4,2 | 65,7 | — |
| Hau pob kws tus ntses | 5 | 97 | 20,3 | 1,3 | 1 |
| Saury hauv roj | — | 283 | 18,3 | 23,3 | — |
| Sardine hauv roj | — | 249 | 17,9 | 19,7 | — |
| Sardine npau npau | — | 178 | 20 | 10,8 | — |
| Herring | — | 140 | 15,5 | 8,7 | — |
| Salmon npau npau | — | 210 | 16,3 | 15 | — |
| Mackerel hauv roj | — | 278 | 13,1 | 25,1 | — |
| Khaub thuas haus yeeb mackerel | — | 151 | 23,4 | 6,4 | — |
| Zander | — | 97 | 21,3 | 1,3 | — |
| Hau cod | — | 76 | 17 | 0,7 | — |
| Tuna hauv nws cov kua txiv | — | 96 | 21 | 1 | — |
| Haus luam yeeb eel | — | 363 | 17,7 | 32,4 | — |
| Cov hau tawv nqaij npau | — | 95 | 14 | 3 | — |
| Hau trout | 38 | 89 | 15,5 | 3 | — |
| Hau hake | 42 | 86 | 16,6 | 2,2 | — |
| Tshuaj tsuag rau hauv roj | — | 363 | 17,4 | 32,4 | — |
| Hau pike | — | 78 | 18 | 0,5 | — |
Koj muaj peev xwm rub tawm cov ntawv qhia tag nrho ntawm no.
