Fish, pout, ocean, cooked, dry heat

½ fillet (137 g): 140 kcal, 29.2 g protein, 0 g carbohydrate and 1.6 g fat.

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Nutrition Facts

Serving size½ fillet (137 g)

Amount per serving

Calories140

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol 90mg	31%
Sodium 105mg	5%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars —
Includes Added Sugars —
Protein 29g	58%
Vitamin D —
Calcium 20mg	0%
Iron 0.5mg	2%
Potassium 700mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What ½ fillet (137 g) gives you

High in Protein (58% DV), Phosphorus (28% DV), Selenium (117% DV), Niacin (B3) (22% DV), Vitamin B6 (22% DV), Vitamin B12 (59% DV)

Low in total fat, saturated fat, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

89% protein · 0% carbohydrate · 11% fat

Protein: 29 g 89%
Carbs: 0 g 0%
Fat: 2 g 11%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 72% of foods
Protein: more than 77% of foods
Total fat: less than 71% of foods
Carbohydrate: none
Dietary fiber: none
Sodium: less than 47% of foods

All nutrients (47)

Amounts for ½ fillet (137 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	140 kcal	102 kcal
Protein	29.2 g	21.3 g	58%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Water	104 g	76.1 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	1.6 g	1.17 g	2%
Saturated fat	0.562 g	0.41 g	3%
Monounsaturated fat	0.578 g	0.422 g
Polyunsaturated fat	0.056 g	0.041 g
Cholesterol	91.8 mg	67 mg	31%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	17.8 mg	13 mg	1%
Iron	0.493 mg	0.36 mg	3%
Magnesium	23.3 mg	17 mg	6%
Phosphorus	351 mg	256 mg	28%
Potassium	703 mg	513 mg	15%
Sodium	107 mg	78 mg	5%
Zinc	1.81 mg	1.32 mg	16%
Copper	0.056 mg	0.041 mg	6%
Manganese	0.026 mg	0.019 mg	1%
Selenium	64.1 mcg	46.8 mcg	117%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	19.2 mcg	14 mcg	2%
Vitamin C	0 mg	0 mg	0%
Thiamin (B1)	0.126 mg	0.092 mg	11%
Riboflavin (B2)	0.1 mg	0.073 mg	8%
Niacin (B3)	3.5 mg	2.56 mg	22%
Pantothenic acid (B5)	0.237 mg	0.173 mg	5%
Vitamin B6	0.379 mg	0.277 mg	22%
Folate	11 mcg	8 mcg	3%
Vitamin B12	1.42 mcg	1.04 mcg	59%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.327 g	0.239 g
Threonine	1.28 g	0.935 g
Isoleucine	1.35 g	0.983 g
Leucine	2.38 g	1.73 g
Lysine	2.68 g	1.96 g
Methionine	0.864 g	0.631 g
Cystine	0.314 g	0.229 g
Phenylalanine	1.14 g	0.833 g
Tyrosine	0.986 g	0.72 g
Valine	1.51 g	1.1 g
Arginine	1.75 g	1.28 g
Histidine	0.86 g	0.628 g
Alanine	1.77 g	1.29 g
Aspartic acid	2.99 g	2.19 g
Glutamic acid	4.36 g	3.19 g
Glycine	1.4 g	1.02 g
Proline	1.03 g	0.754 g
Serine	1.19 g	0.87 g

Similar foods

Sources

USDA FoodData Central record 174238(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.