Fish, rockfish, Pacific, mixed species, cooked, dry heat

1 fillet (149 g): 162 kcal, 33.1 g protein, 0 g carbohydrate and 2.4 g fat.

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Nutrition Facts

Serving size1 fillet (149 g)

Amount per serving

Calories160

% Daily Value*

Total Fat 2.5g	3%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 90mg	30%
Sodium 135mg	6%
Total Carbohydrate 0g	0%
Dietary Fiber 0g	0%
Total Sugars 0g
Includes Added Sugars 0g	0%
Protein 33g	66%
Vitamin D 6.9mcg	35%
Calcium 30mg	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 1 fillet (149 g) gives you

High in Protein (66% DV), Phosphorus (30% DV), Selenium (206% DV), Vitamin D (34% DV), Riboflavin (B2) (26% DV), Niacin (B3) (27% DV), Vitamin B6 (21% DV), Vitamin B12 (99% DV), Choline (21% DV)

Low in added sugars, total fat, saturated fat

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

Where the calories come from

86% protein · 0% carbohydrate · 14% fat

Protein: 33 g 86%
Carbs: 0 g 0%
Fat: 2 g 14%

Compared with other foods

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

Calories: less than 70% of foods
Protein: more than 80% of foods
Total fat: less than 68% of foods
Carbohydrate: none
Dietary fiber: none
Total sugars: none
Sodium: less than 43% of foods

All nutrients (59)

Amounts for 1 fillet (149 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (8)
Nutrient	Portion	100 g	% DV
Calories	162 kcal	109 kcal
Protein	33.1 g	22.2 g	66%
Carbohydrate	0 g	0 g	0%
Dietary fiber	0 g	0 g	0%
Total sugars	0 g	0 g
Added sugars	0 g	0 g	0%
Starch	0 g	0 g
Water	111 g	74.7 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	2.41 g	1.62 g	3%
Saturated fat	0.626 g	0.42 g	3%
Trans fat	0.037 g	0.025 g
Monounsaturated fat	0.694 g	0.466 g
Polyunsaturated fat	0.723 g	0.485 g
Omega-3 EPA	0.159 g	0.107 g
Omega-3 DHA	0.355 g	0.238 g
Cholesterol	90.9 mg	61 mg	30%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	25.3 mg	17 mg	2%
Iron	0.536 mg	0.36 mg	3%
Magnesium	49.2 mg	33 mg	12%
Phosphorus	370 mg	248 mg	30%
Potassium	696 mg	467 mg	15%
Sodium	133 mg	89 mg	6%
Zinc	0.641 mg	0.43 mg	6%
Copper	0.061 mg	0.041 mg	7%
Manganese	0.019 mg	0.013 mg	1%
Selenium	114 mcg	76.2 mcg	206%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	7.45 mcg	5 mcg	1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	6.85 mcg	4.6 mcg	34%
Vitamin E	0.656 mg	0.44 mg	4%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.04 mg	0.027 mg	3%
Riboflavin (B2)	0.337 mg	0.226 mg	26%
Niacin (B3)	4.32 mg	2.9 mg	27%
Pantothenic acid (B5)	0.602 mg	0.404 mg	12%
Vitamin B6	0.359 mg	0.241 mg	21%
Folate	14.9 mcg	10 mcg	4%
Vitamin B12	2.37 mcg	1.59 mcg	99%
Choline	117 mg	78.7 mg	21%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.441 g	0.296 g
Threonine	1.51 g	1.01 g
Isoleucine	1.58 g	1.06 g
Leucine	2.73 g	1.83 g
Lysine	3.26 g	2.19 g
Methionine	1.05 g	0.707 g
Cystine	0.356 g	0.239 g
Phenylalanine	1.39 g	0.935 g
Tyrosine	1.19 g	0.798 g
Valine	1.65 g	1.11 g
Arginine	2.26 g	1.52 g
Histidine	0.748 g	0.502 g
Alanine	1.97 g	1.32 g
Aspartic acid	3.46 g	2.33 g
Glutamic acid	5.28 g	3.54 g
Glycine	1.55 g	1.04 g
Proline	1.26 g	0.843 g
Serine	1.38 g	0.923 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 175131(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.