Fish, pout, ocean, raw

½ fillet (176 g): 139 kcal, 29.3 g protein, 0 g carbohydrate and 1.6 g fat.

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Nutrition Facts

Serving size½ fillet (176 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	59%
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 (176 g) gives you

High in Protein (59% DV), Phosphorus (28% DV), Selenium (117% DV), Niacin (B3) (23% DV), Vitamin B6 (25% DV), Vitamin B12 (66% 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 78% of foods
Protein: more than 66% of foods
Total fat: less than 73% of foods
Carbohydrate: none
Dietary fiber: none
Sodium: less than 59% of foods

All nutrients (47)

Amounts for ½ fillet (176 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	139 kcal	79 kcal
Protein	29.3 g	16.6 g	59%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Water	143 g	81.4 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	1.6 g	0.91 g	2%
Saturated fat	0.563 g	0.32 g	3%
Monounsaturated fat	0.579 g	0.329 g
Polyunsaturated fat	0.056 g	0.032 g
Cholesterol	91.5 mg	52 mg	31%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	17.6 mg	10 mg	1%
Iron	0.493 mg	0.28 mg	3%
Magnesium	22.9 mg	13 mg	5%
Phosphorus	352 mg	200 mg	28%
Potassium	704 mg	400 mg	15%
Sodium	107 mg	61 mg	5%
Zinc	1.81 mg	1.03 mg	16%
Copper	0.056 mg	0.032 mg	6%
Manganese	0.026 mg	0.015 mg	1%
Selenium	64.2 mcg	36.5 mcg	117%

Vitamins (9)
Nutrient	Portion	100 g	% DV
Vitamin A	21.1 mcg	12 mcg	2%
Vitamin C	0 mg	0 mg	0%
Thiamin (B1)	0.141 mg	0.08 mg	12%
Riboflavin (B2)	0.106 mg	0.06 mg	8%
Niacin (B3)	3.7 mg	2.1 mg	23%
Pantothenic acid (B5)	0.264 mg	0.15 mg	5%
Vitamin B6	0.422 mg	0.24 mg	25%
Folate	12.3 mcg	7 mcg	3%
Vitamin B12	1.58 mcg	0.9 mcg	66%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.327 g	0.186 g
Threonine	1.28 g	0.729 g
Isoleucine	1.35 g	0.767 g
Leucine	2.38 g	1.35 g
Lysine	2.69 g	1.53 g
Methionine	0.866 g	0.492 g
Cystine	0.313 g	0.178 g
Phenylalanine	1.14 g	0.65 g
Tyrosine	0.989 g	0.562 g
Valine	1.51 g	0.857 g
Arginine	1.75 g	0.996 g
Histidine	0.862 g	0.49 g
Alanine	1.77 g	1.01 g
Aspartic acid	3 g	1.7 g
Glutamic acid	4.37 g	2.48 g
Glycine	1.41 g	0.799 g
Proline	1.03 g	0.588 g
Serine	1.2 g	0.679 g

Similar foods

Sources

USDA FoodData Central record 173677(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.