Know2eat

Eel

Anguilla spp.

What eel has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
4 things to know first — allergies, interactions and intake limits

About eel

A snake-bodied catadromous fish with dense, very fatty flesh, almost always sold grilled and glazed in Japan or smoked in northern Europe. Eels cannot yet be bred commercially at scale, so farmed eel is grown from wild-caught juveniles.

Also known as Unagi, Freshwater eel, European eel, Japanese eel

Heart HealthEye Health

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Limited evidence

Has been studied only as part of the broader oily fish category, where intake is associated with lower fasting triglycerides. Eel itself has not been tested, and the sugar and soy glaze it is usually eaten with changes the meal considerably.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Visual function

Eye Health
Insufficient evidence

Evidence is limited for eel affecting vision. It is a concentrated source of preformed vitamin A, which is required for the retinal visual cycle, but a change in visual function would only be expected in someone who was deficient, and no trial has used eel.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Eel

Ask about Eel

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories184 kcal9%
Protein18.4 g37%
Total fat11.7 g15%
Carbohydrate0 g0%
Fibre0 g0%
Total sugars0 g—
Water68.3 g—
Fats
Saturated fat2.36 g12%
Monounsaturated fat7.19 g—
Polyunsaturated fat0.947 g—
Cholesterol126 mg42%
EPA (omega-3)0.084 g—
DHA (omega-3)0.063 g—
DPA (omega-3)0.074 g—
Linoleic acid (omega-6)0.196 g—
Vitamins
Vitamin A1043 µg116%
Vitamin C1.8 mg2%
Vitamin D23.3 µg117%
Vitamin E4 mg27%
Vitamin K0 µg0%
Thiamin (B1)0.15 mg13%
Riboflavin (B2)0.04 mg3%
Niacin (B3)3.5 mg22%
Pantothenic acid (B5)0.24 mg5%
Vitamin B60.067 mg4%
Folate15 µg4%
Vitamin B123 µg125%
Choline65 mg12%
Minerals
Calcium20 mg2%
Iron0.5 mg3%
Magnesium20 mg5%
Phosphorus216 mg17%
Potassium272 mg6%
Sodium51 mg2%
Zinc1.62 mg15%
Copper0.023 mg3%
Manganese0.035 mg2%
Selenium6.5 µg12%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash1.41 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Fish, eel, mixed species, raw (USDA FoodData Central, FDC ID 174193).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • cookedReduces serum toxin

    The haemolytic factor in eel blood is heat-labile and is inactivated by ordinary cooking. This is the reason the culinary tradition around eel is uniformly one of grilling, smoking or stewing.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Avoid

    Eel blood is toxic raw

    Fresh eel serum contains a proteinaceous toxin that is haemolytic and, in laboratory work, lethal to mammals by injection. It is destroyed by heat, which is why eel is never served raw anywhere it is traditionally eaten, and why handlers are advised to keep eel blood away from eyes and open cuts.

  • Too much

    Preformed vitamin A and fat

    Eel is among the fattiest fish eaten and is also high in preformed vitamin A. That is a consideration for anyone already taking retinol supplements or advised to limit preformed vitamin A, including in pregnancy.

  • Worth knowing

    Contaminants and conservation status

    Eels are long-lived and very fatty, which favours accumulation of PCBs and dioxins, and several regions have issued advisories on eel from contaminated rivers. The European eel is assessed as critically endangered and is listed on CITES Appendix II, with the Japanese eel also assessed as endangered.

  • Allergy

    Fish allergy

    A finfish allergen, and the standard cross-reactivity with other fish species applies.