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Food Nutrients
All Food Categories | Finfish and Shellfish Products


Fish, pout, ocean, cooked, dry heat

Format this information for printing

Nutrient Value per 100 grams
of edible portion
0.500 fillet 137.00 g3.000 oz 85.00 g
Energy102.00 kcal139.740 kcal86.700 kcal
Protein21.33 g29.222 g18.130 g
Fiber, total dietary0.00 g0.000 g0.000 g
Total lipid (fat)1.17 g1.603 g0.994 g
Energy427.00 kJ584.990 kJ362.950 kJ
Water76.10 g104.257 g64.685 g
Ash1.45 g1.987 g1.232 g
Carbohydrate, by difference0.00 g0.000 g0.000 g
Sodium, Na78.00 mg106.860 mg66.300 mg
Magnesium, Mg17.00 mg23.290 mg14.450 mg
Copper, Cu0.04 mg0.056 mg0.035 mg
Potassium, K513.00 mg702.810 mg436.050 mg
Zinc, Zn1.32 mg1.808 mg1.122 mg
Manganese, Mn0.02 mg0.026 mg0.016 mg
Iron, Fe0.36 mg0.493 mg0.306 mg
Phosphorus, P256.00 mg350.720 mg217.600 mg
Calcium, Ca13.00 mg17.810 mg11.050 mg
Selenium, Se46.80 g64.116 g39.780 g
Vitamin C, total ascorbic acid0.00 mg0.000 mg0.000 mg
Vitamin A, RAE14.00 g19.180 g11.900 g
Vitamin B-121.04 g1.425 g0.884 g
Retinol14.00 g19.180 g11.900 g
Thiamin0.09 mg0.126 mg0.078 mg
Pantothenic acid0.17 mg0.237 mg0.147 mg
Vitamin B-60.28 mg0.379 mg0.235 mg
Niacin2.56 mg3.504 mg2.174 mg
Folate, total8.00 g10.960 g6.800 g
Riboflavin0.07 mg0.100 mg0.062 mg
Vitamin A, IU46.00 IU63.020 IU39.100 IU
8:00.07 g0.100 g0.062 g
Fatty acids, total saturated0.41 g0.562 g0.349 g
16:00.23 g0.310 g0.192 g
14:00.04 g0.055 g0.034 g
18:00.07 g0.099 g0.061 g
Fatty acids, total monounsaturated0.42 g0.578 g0.359 g
16:1 undifferentiated0.10 g0.144 g0.089 g
18:1 undifferentiated0.32 g0.434 g0.269 g
Fatty acids, total polyunsaturated0.04 g0.056 g0.035 g
18:2 undifferentiated0.04 g0.056 g0.035 g
Cholesterol67.00 mg91.790 mg56.950 mg
Amino Acids
Histidine0.63 g0.860 g0.534 g
Proline0.75 g1.033 g0.641 g
Leucine1.73 g2.376 g1.474 g
Arginine1.28 g1.749 g1.085 g
Glutamic acid3.19 g4.363 g2.707 g
Glycine1.02 g1.403 g0.870 g
Threonine0.94 g1.281 g0.795 g
Tyrosine0.72 g0.986 g0.612 g
Lysine1.96 g2.684 g1.665 g
Aspartic acid2.19 g2.993 g1.857 g
Phenylalanine0.83 g1.141 g0.708 g
Alanine1.29 g1.767 g1.097 g
Valine1.10 g1.506 g0.934 g
Cystine0.23 g0.314 g0.195 g
Isoleucine0.98 g1.347 g0.836 g
Methionine0.63 g0.864 g0.536 g
Tryptophan0.24 g0.327 g0.203 g
Serine0.87 g1.192 g0.740 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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